CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (6×2 ) 8 second OHS for positional awareness @ 35% of max snatch. Do not exceed this weight. Metcon Metcon (Time) For Time 400 m run 21 thruster (95/65) 400 m run 15 thruster (115/75) 400 m run 9 thruster (135/95)Read more

CrossFit OwnIt – CrossFit Skill Toes-To-Bar (Day 5) 2 rounds for quality: 5 each way Hollow to arch rolls (scale: holds) 5 Lat activations on rig 5 Kipping swings w/ pause in the back 5 Kipping straight leg raises, increasing in height each rep 8 minute time limit: Scaled: Try a new way to scale toes-to-bar today: on rings, on bar to a target, etc Intermediate: Work on stringing together more reps, and try: 1 TTB 1 pause kip swing (pause in back) 2 TTB 1 pause kip swing 3 TTB Rx: Work on complexes such as: 1 strict TTB 2 Kipping TTB 3 Kipping pull-ups 2 Kipping TTB 1 strict TTB Metcon Metcon (Time) For Time 1000 m row or 50/40 cal bike 80 box step over (no weight) 60 T2B 40 burpeesRead more

CrossFit OwnIt – CrossFit Weightlifting Front squats + split jerk (2 Front squats + 1 split jerk @ 60% of 1RM C+J x 5) Today we will start a new 8 week WL cycle. It will consist of FS + split jerk complex, OHS, snatch pull + snatch complex. This will help specifically with split jerk consistency under fatigue and bar path and triple extension in 1st and 2nd pull of the snatch. Metcon Metcon (Time) 4RFT 60 DU (90 SU) 30 air squats 15 DL (155/105)Read more

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (1” clean + jerk ) 12 Minute EMOM 1+1+1 * you will perform it as: 1″ clean + jerk + 1″ clean *70-75% across Weightlifting Strict press (5×4 (building ) Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute amrap 10 Yoga push-ups 15 DB tricep extension 20 Alt bent over row 25 med-ball sit upsRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 4 rounds (partner) 20 DL (185/125 30 C2B pull ups/pull ups 40 Single DB OH lunge (50/35) • every 2 minutes complete 4 synchro burpeesRead more