CrossFit OwnIt – CrossFit Skill Toes-To-Bar Week 4 2 rounds for quality: 10 Hollow dumbbell pullovers (scale: knees bent) 5 Lat activations on rig 5 Kipping swings w/ pause in the back 5 Kipping straight leg raises, increasing in height each rep Every 30 sec for 5 min: *shoot for 1 more rep per set than week 2 Scaled: 2-5 Kipping leg raises on rig Intermediate: 2-5 Kipping toes-to-rings Rx: 2-5 Kipping toes-to-bar Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#Read more

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (2 Push jerks + 1 Split jerk @ 80% of split jerk) 6 sets across Metcon Metcon (Time) 3 RFT 28 Single DB box step ups (24/20) (50/35) 7 Wall walksRead more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 40 min emom 11/9 cal row 3-10 strict pull ups or RR 11/9 cal bike 5-10 FS (115/75) + max DU till 40 Second mark RestRead more

CrossFit OwnIt – CrossFit Weightlifting Snatch (25 minutes to establish 1RM) Metcon Metcon (AMRAP – Rounds and Reps) 8 min amrap 12 T2B 12 HPC (135/95)Read more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×5 @ 60%) Metcon Metcon (AMRAP – Reps) 4 individual rounds 3 minute AMRAP 8 BBJO (24/20) 16 Alt DB snatch (50/35) Max WBS (20/14) with remaining time Rest 2 minutes after each round Score is max wall ballsRead more