CrossFit OwnIt – CrossFit Metcon CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches 15 box jump-overs F: 35-lb. dumbbell, 20-in. box M: 50-lb. dumbbell, 24-in. boxTo learn more about CrossFit Games Open 22.1 RX (Ages 16-54) click here CrossFit Games Open 22.1 Scaled (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches 15 box jump-overs F: Scaled wall walks, 20-lb. dumbbell, 20-in. box, may step up on box jump-overs M: Scaled wall walks, 35-lb. dumbbell, 24-in. box, may step up on box jump-oversTo learn more about CrossFit Games Open 22.1 Scaled (Ages 16-54) click hereRead more

CrossFit OwnIt – CrossFit Weightlifting Front Squat (6×2 @ 80%) Metcon Metcon (AMRAP – Reps) Tabata (20/10) 8 rounds at each before moving to next station Cal Row Sit ups 25 foot farmers carry Cal bike Air squatsRead more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 4×20 Banded tricep pull downs Metcon Bicep curl (4×12 empty barbell) Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD 20 min AMRAP 50 cal row or bike 40 single OH DB lunge (50/35) 30 T2BRead more

CrossFit OwnIt – CrossFit Weightlifting Deadlift (6×3 @ 70-75%) Metcon Metcon (Time) 4 RFT 300m run 9 Power cleans (185/135) or 65% 12 Lateral burpees over the barRead more

CrossFit OwnIt – CrossFit Skill Bar Muscle-ups Week 6 – Bar muscle-up progression Bottom of ring dip stretch Bully stretch Then 2 rounds for quality: 10 Band lat pull-downs 10 Kipping swings, feet together – work up to hips to bar Kip swing if able 5 Delayed Kip swing off boxes – work up to hips to bar if able For 7 minutes: Scaled: work your way down to smallest band on Strict / Kipping pull-ups, work on top-of the-pull-up holds and negatives Intermediate: work on bar muscle-up drills and work your way to the most challenging version you are able to get (jumping, bands, partner assisted, etc) Rx: try this complex a few times or make up one of your own 1 kipping TTB 1 kipping pull-up 1 kipping CTB pull-up 1 bar muscle-up Metcon Metcon (Time) 4RFT 5 wall walks 15 Thrusters (95/65) 75 DU (2:1)Read more