CrossFit OwnIt – CrossFit Weightlifting Push Press (18 Minutes to establish 1RM) This week will focus on testing push press, front squat, and clean and jerk. MetCons will be lighter weights and overall volume to focus on testing. Metcon Metcon (AMRAP – Rounds and Reps) We will start a 5 week progression focusing on pause back squats, squat and power snatches, and accessory work for snatching shoulder stability. MetCons will focus on shoulder endurance and hip hinging. 13 Minute AMRAP 15 DL (95/65) 10 Box jump over (step down) (24/20) 5 STO (95/65)Read more

CrossFit OwnIt – CrossFit Weightlifting Snatch (12 Minute EMOM) 1 1 inch snatch *Work up to 75-80% Weightlifting Snatch grip RDL (5×4 @ 100% of snatch) Metcon Metcon (Time) 3 rounds 20 Barbell good mornings 20 Banded tricep pull downs 30 Leg lifts to rig 10 Strict T2B/leg lifts 1 Minute plankRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 4 rounds 50 Calorie row/bike 40 Alt DB Snatch (50/35) 30 Medicine ball sit ups 20 DB thrusters (50/35) 10 Bar MU/20 Pull-up variation (C2B/Pull-up/Ring row)Read more

CrossFit OwnIt – CrossFit Weightlifting Hang squat clean (Every 90 seconds x 10 rounds) 3 Hang squat cleans @ 70% Metcon Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAP 16 Box jumps (24/20) 18 Front rack barbell lunge (75/55) 200m RunRead more

CrossFit OwnIt – CrossFit Skill Handstand Push-ups PART 1 1 round: 10 Tricep push-ups Hollow holds 1x 45 sec hold Handstand hold 1 x 45 sec hold 10 Downward dog forearm push-ups PART 2 8 minutes Scaled: Try a new way to scale HSPU today, or work up to heavy triple DB shoulder press (seated on box) Intermediate: Work up to most difficult HSPU you can using various scaling methods (bands, abmat, full hspu) Rx: 1x max set HSPU, then try scaling up with a deficit or parallettes Metcon Metcon (Time) For Time Partner Workout 100 BFB 10 devils press (50/35) 100 cal row or bike 10 devils press 100 WBS (20/14) 10 devils pressRead more