CrossFit OwnIt – CrossFit Weightlifting Strict press (6×3 @ 75%) Metcon Metcon (Time) 4RFT 16 DB snatch (50/35) 16 T2B 32 DU (2:1)Read more

CrossFit OwnIt – CrossFit Weightlifting Hang Snatch (Every 90 seconds x 9 sets) 2 Hang squat snatches @ 70-78% Weightlifting Snatch Balance (5×2 w/ 2 second pause in the bottom of squat) Metcon Metcon (Time) 3 Rounds 10 Ring push ups 20 Alt bird dogs (10 each side) 30 Med ball sit ups :30 Second Handstand hold or 1 Minute plankRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD For time (35 min cap) 1 round 60 BJO (24/20) 60 DB STOH (50/35) 60 BJO (24/20) 30 Power snatches (135/95) 2 Rounds 40 Alt pistols/60 air squats 40 C2B 15 Wall walksRead more

CrossFit OwnIt – CrossFit Skill Muscle-ups Bully stretch with band, 30 sec / side Bottom of ring dip stretch (feet on floor), 30 sec 2 rounds for quality: 5 Tricep push-ups (scale: knees or bands) 30 sec Ring support (scale: band, scale up: rings tuned out) 5 pause ring dips (scale: bands or leg-assisted) 5 strict pull-up (scale: from seated) 3 sets (8 min time limit): *Use false grip Scaled: 5 ring row to muscle-up transition Intermediate: 5 reps kneeling muscle-up transition plus jumping ring dip Rx: 5 kneeling muscle-up transition plus ring dip (catch as low as possible) *Scale up the transition by raising the height of the rings Metcon Metcon (AMRAP – Reps) 25 min emom 45/15 Cal Row Lateral burpees over bar Squat Cleans (115/75) Cal Bike RestRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time 50 WBS (20/14) Metcon Metcon (Time) 6 individually timed rounds E3MOM 16 DB snatch (50/35) 16 single DB box step ups (50/35) (24/20)Read more