CrossFit OwnIt – CrossFit Weightlifting Front Squat 4 @ 75% 3 @ 80% 2 @ 85% X 2 Metcon Metcon (Time) 2 RFT 100 DU (150 SU) 50 Alt DB snatch (50/35) 25 Toes to barRead more

CrossFit OwnIt – CrossFit Skill Handstand Push-ups (Week 3) PART 1 2 rounds: Hollow holds 25 sec (scale: knees bent) Handstand hold 25 sec (scale: pike hold off box, scale up: shoulder taps) Pike push-ups 5-10 reps (scale: use abmat) HSPU negative 2 reps, 6 sec negative (scale: pike or regular push-up negative, scale up: deficit) PART 2 5 minutes Scaled: 3x max KB press, seated on box (shoot for 6-12 reps per set) Intermediate: 5-4-3-2 scaled HSPU (make each set more challenging with how you scale) Rx: 3 sets of HSPU (shoot for same number every set) Metcon Metcon (AMRAP – Rounds and Reps) 18 Minute AMRAP 9 WBS (20/14) 6 Push-ups 1 Clean (225/155) or 80%Read more

CrossFit OwnIt – CrossFit Weightlifting Clean (12 Minute EMOM) 2 Squat cleans *start at 50%, perform as singles. Weightlifting Split Jerk (5×2 @ 75% (2 second pause in catch) Metcon Metcon (Time) 3 rounds :30 Second plank 30 Russian twists w/med ball 20 Leg lifts 10 Seated strict press w/barbell 10 Bent over rowRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 35 Minute cap Cash in: 800m run (relay style, 400m each) 40-30-20 Alt DB snatch (50/35) Single DB OH lunge (50/35) 2 Rounds 750m row/40 calorie bike 50 Hand release push ups 40 Chest to bar Cash out: 800m run (relay style, 400m each)Read more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 15 min emom 6-12 cal Bike 8-14 single DB box step ups (24/20) (50/35) 6-12 cal row Rest 5 mins 15 min emom 6-12 cal row 10-20 WBS (20/14) 6-12 cal bike Or 40-45 seconds of workRead more