CrossFit OwnIt – CrossFit Weightlifting Push Press (3×5 @ 75%) Weightlifting Split position strict press (6×3 @ 35-40% of split jerk) Metcon Metcon (Time) 2 Rounds for time 800m Run 12 Squat cleans (225/155) or 80% of squat cleanRead more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 16 min alt emom 6-12 cal bike 6-12 T2B 6-12 cal row 25 foot shuttle run/ sub farmers carry with KB Rest 5 mins 16 min alt emom 6-12 cal row 6-10 1 DB box step overs (24/20) (50/35) 6-12 cal bike 6-12 T2B * yes T2B is supposed to be in there twice. Please do not take out dumbbells and boxes until first emom is completeRead more

CrossFit OwnIt – CrossFit Weightlifting Front Squat 5 @ 75% 4 @ 80% 3 @ 85% X 2 Metcon Metcon (Time) For time 40-30-20-10 Alt hang DB C&J (50/35) BurpeesRead more

CrossFit OwnIt – CrossFit Skill Handstand Push-ups Week 4 PART 1 2 rounds: Hollow holds 30 sec (scale: knees bent) Handstand hold 30 sec (scale: pike hold off box, scale up: shoulder taps) Box pike push-ups 5-10 reps (scale: use abmat, scale up: extend on leg off the box towards ceiling) HSPU negative 2 reps, 7 sec negative (scale: pike or regular push-up negative, scale up: deficit) PART 2 EMOM5: Scaled: 4-6 Pike push-ups or DB press plus 5 sec hold after last rep Intermediate: 4-6 scaled HSPU plus 5 sec hold after last rep Rx: 2+ HSPU plus 5 sec hold after last rep Metcon Metcon (Time) 10 RFT 20 DU (30 SU) 15 air squats 10 push ups 5 pull upsRead more

CrossFit OwnIt – CrossFit Weightlifting Power snatch + OHS (E2MOM x 6 sets) 2 Touch and go power snatches + 2 OHS Across at 65-70% of 1RM power snatch Weightlifting Bench Press (5×5 @ 70%) Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP from whenever you finish bench press 20 Barbell good mornings 15 Banded tricep pull-downs 10 Renegade rows w/DB’s 10 DB alt shoulder pressRead more