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

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (12 Minute EMOM) 2 Power snatches *Build to 75% Metcon Metcon (AMRAP – Rounds and Reps) 5 min AMRAP 5 lateral burpees over the bar 5 hang snatches (75/55) Rest 5 mins Metcon Metcon (AMRAP – Reps) 5 min AMRAP 30 lateral burpees over the bar 30 hang snatches (75/55)Read more

CrossFit OwnIt – CrossFit Weightlifting Front Squat 20 Minute cap 3 @ 75% 2 @ 80% 1 @ 85% X 3 sets Metcon Metcon (Time) Team of 2 For Time (18 min cap) 80 cals on rower or bike 90 hang db c and j (50/35) 100 T2BRead more

CrossFit OwnIt – CrossFit Weightlifting Split Jerk Jerk Complex 1 strict press Overhead foot work Split press Dynamic split press Power jerk Split jerk 6 sets @ 40 % Metcon Metcon (Time) 3 RFT 15 DL (135/95) 5 Wall walks 400m RunRead more

CrossFit OwnIt – CrossFit Skill Handstand Push-ups PART 1 3 rounds: Hollow holds 20 sec (scale: knees bent) Handstand hold 20 sec (scale: pike hold off box, scale up: shoulder taps) Downward dog forearm push-ups 5-10 reps (scale: go from low plank to high plank) HSPU negative 2 reps, 5 sec negative (scale: pike or regular push-up negative, scale up: deficit) PART 2 EMOM5: Scaled: 3-5 pike push-ups or DB press Intermediate: 3-5 scaled HSPU Rx: 2+ HSPU Scaled/Int: scale so that 3-5 reps is challenging Metcon Metcon (AMRAP – Rounds and Reps) 17 min AMRAP 10 BBJO (24/20) 20 Pull ups 40 Air squats 60 DU (100 SU)Read more