CrossFit OwnIt – CrossFit Weightlifting Snatch (6 sets) 2 Snatch pulls + 1 snatch (build to 85%) Metcon Metcon (Time) 5 individually timed rounds E4MOM 15 Box jump overs (24/20) 15 WBS (20/14) 15 Power snatches (75/55)Read more

CrossFit OwnIt – CrossFit Weightlifting Front Squat (6×1 @ 90-93%) Last day of weightlifting cycle before retesting next week Weightlifting Back Squat (4×3@ 70%) Weightlifting Split Jerk (10×1 @ 75%)Read more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 40 min alt emom 12/10 cal row 8-12 line facing burpees 12/10 cal bike 2-5 wall walks Rest *athlete should work 40 seconds each minute or lessRead more

CrossFit OwnIt – CrossFit Skill Toes-To-Bar Week 2 2 rounds for quality: 20 sec Hollow hold (scale: knees bent) 20 sec Arch hold 10 Kipping swings w/ pause in the back 5 LSit pulses (scale: one-leg at a time) 5 Strict and slow knee raises (scale: lying knee raises or tuck up) Every 30 sec for 5 min: *maintain the same number every set Scaled: 2-5 Kipping leg raises on rig Intermediate: 2-5 Kipping toes-to-rings Rx: 2-5 Kipping toes-to-bar Metcon Metcon (Time) 4RFT 300 m run 15 T2B 5 devils press (50/35)Read more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (10×1 @ 85% with 2 second pause @ bottom) This week will be the last week of the squat cycle before re test. Metcon CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap Metcon CrossFit Games Open 17.5 Scaled (Time) 10 rounds for time of: 9 thrusters 65# / 45# 35 single-unders *40 minute time capRead more