CrossFit OwnIt – CrossFit Weightlifting Deadlift (5×5 @ 75-80%) Metcon Metcon (Time) 8 RFT 7 push ups 5 thrusters (95/65) 3 BMU/5 pull upsRead more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3×7 @ 70%) Metcon Metcon (Time) 5 individually timed rounds E4MOM 300 m run 10 TnG power snatches (95/65) or 50% power snatchRead more

CrossFit OwnIt – CrossFit Weightlifting Power clean + Power jerk (12 Minute EMOM) 2 Power clean and jerks @ 75% Weightlifting Clean grip RDL (5×5 @ 100% of 1RM clean) Metcon Metcon (Time) 3 rounds 5 Chin ups 20 Barbell good mornings 20 Turkish sit ups 30 Flutter kicks 30 Alt shoulder taps 1 Minute plankRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner 2 rounds 50 Cal bike/row 50 Toes to bar 50 Wall balls (20/14) 2 rounds 50 Single OH DB lunge (50/35) 20 Bar MU/C2B/Pull-upsRead more

CrossFit OwnIt – CrossFit Skill Muscle-ups Bully stretch with band, 30 sec / side Bottom of ring dip stretch (feet on floor), 30 sec 3 rounds for quality: 5 Scapula push-ups (scale: knees or bands) 5 T-push-ups (scale: knees or bands) 15 sec Ring support (scale: band, scale up: rings tuned out) 2 Ring dip negatives (scale: band or feet on floor, scale up: rings tuned out) EMOM5 Scaled: 5 Box dips (bent knees < straight legs < elevated feet) Intermediate: 3-5 Ring dips with band or feet on box Rx: 3-5 Ring dips (scale up: keep rings turned out) Metcon Metcon (Time) 15 min cap 2-4-6-8-10-12-10-8-6-4-2 DB snatch Lateral burpees over barRead more