CrossFit OwnIt – CrossFit Weightlifting Snatch (15 Minute EMOM) 1 Power snatch + 1 Squat snatch *build to 80% Weightlifting Bench Press (5×3@ 80-85%) Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP 10 Alt DB seated press 20 Mt climbers 20 Alt DB bicep curl 30 V-ups :45 Second plankRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) You go I go rounds with partner 20 rounds of 8 back rack lunges (155/105) 4 muscle ups/pull ups 2 power snatches (155/105) *while one partner is completing round, other partner performs 20 DU or :15 seconds of DU practice and then rests til partner is done with their roundRead more

CrossFit OwnIt – CrossFit Weightlifting Squat Clean and Jerk (Clean complex) 2 Squat cleans + 1 Jerk 7 sets @ 75% Metcon Metcon (Time) 3 RFT 12 Squat clean thrusters (135/95) 6 Wall walksRead more

CrossFit OwnIt – CrossFit Weightlifting Front Squat (8×1 @ 88-90%) Weightlifting Push Jerk (4×2 (building to heavy 2) Metcon Metcon (AMRAP – Reps) 7 min window 90 WBS Remaining time Max effort 2 DB box step overs (50/35) (24/20)Read more

CrossFit OwnIt – CrossFit Skill Toes-To-Bar Week 1 2 rounds for quality: 20 sec Hollow hold (scale: knees bent) 20 sec Arch hold 10 Kipping swings, feet together 5 LSit pulses (scale: one-leg at a time) 5 Strict and slow knee raises (scale: lying knee raises or tuck up) 3 sets (5 min time limit) Scaled: 5-10 Kipping knee or leg raises Intermediate: 5-10 Kipping toes to rings Rx: 5-10 TTB without losing rhythm (no extra swings between TTB) *focus on hollow and arch positions* Metcon Metcon (Time) For Time 800 m run 60 KBS (53/35) 40 C2B pull upsRead more