CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 40 min alt emom 6-8 2 db box step overs (50/35) (24/20) 6-12 cal row 6-10 Thrusters (95/65) 6-12 cal bike RestRead more

CrossFit OwnIt – CrossFit Weightlifting Back Squat 3 @ 80% 2 @ 85% 1 @ 90% X 3 Metcon Metcon (AMRAP – Reps) 5 individual rounds 3 mins on/1 min rest 300 m run 9 T2B ME push ups with remaining time *score is total push upsRead more

CrossFit OwnIt – CrossFit Weightlifting Strict press Work up to a heavy complex Of: 4 strict press 3 push press 2 push jerk 1 split jerk Work up to 75% of strict press. Complete 5 total sets Metcon Metcon (AMRAP – Rounds and Reps) 11 min AMRAP 15 WBS (20/14) 10 DL (95/65) 5 burpeesRead more

CrossFit OwnIt – CrossFit Skill Handstand Push-ups Week 1 PART 1 3 rounds: Hollow holds 15 sec (scale: knees bent) Handstand hold 15 sec (scale: pike hold off box, scale up: shoulder taps) Tricep push-ups 5-10 reps (scale: knees or bands) HSPU negative 2 reps, 4 sec negative (scale: pike or regular push-up negative, scale up: deficit) PART 2 5 minutes: Scaled: 3x max rep DB shoulder press (seated on box) Intermediate: 3x max scaled HSPU (use bands or 1 abmat) Rx: 3x max rep HSPU All levels: rest 1 min between sets Scaled/Int: scale to shoot for 5-10 reps per set Metcon Metcon (Time) 5 RFT (18 minute cap) 7 Squat cleans (165/115) 9 C2B pull-ups 50 DU (75 SU)Read more

CrossFit OwnIt – CrossFit Weightlifting E2MOM X 10 sets 1 Power clean + 2 Push jerks @ 85% of 1RM power clean across Weightlifting Clean Pull (5×3 @ 90% of 1RM clean (2 second pause @ knee) ) Metcon Metcon (Time) 10 Minute AMRAP 10 Elevated ring rows w/ 10 second descend on last rep 15 Tricep extension 20 Barbell good mornings :45 Second KB/DB OH or front rack holdRead more