CrossFit OwnIt – CrossFit Metcon Metcon (Time) 7 individually timed rounds E5MOM 400 m run/450 m row/24/20 cal row or bike 10 T2B 10 STO (95/65) *rounds should take between 3-3:30. Scale run to meet this time domain and have sufficient rest.Read more

CrossFit OwnIt – CrossFit Weightlifting Front Squat (5×4 @ 80%) Metcon Metcon (AMRAP – Rounds and Reps) Partner workout 17 Minute AMRAP 30 Calorie row or bike 40 Alt DB snatch (50/35) 50 WBS (20/14)Read more

CrossFit OwnIt – CrossFit Weightlifting Seated 2- DB strict press (Same weight as last week) 5×14 Weightlifting Empty barbell skull crusher (5×10) Metcon Metcon (Time) 5 RFT 9 Burpee pull ups 18 Single DB box step ups (50/35) (24/20)Read more

CrossFit OwnIt – CrossFit Skill Bar Muscle-ups Week 5 – 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 7 minutes for quality: Scaled: pull-up strength work (ring rows, ring pull-ups, strict pull-up with bands, Kip+ pull-up attempts) Intermediate: delayed Kip work off box, jumping muscle up practice, try assisted bmu Rx: bar muscle-up practice Metcon CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time capRead more

CrossFit OwnIt – CrossFit Weightlifting Snatch (15 Minute EMOM) Minute 0-5 2 Snatches @ 65% Minute 5-10 2 Snatches @ 75% Minute 10-15 2 Snatches @ 80-85% *Snatches can be squat or power Weightlifting Snatch Balance (5×3 @ 65-70% of 1RM snatch) Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP 30 Flutter kicks 25 Jump squats 20 Alt leg v-ups 15 2-DB hammer curls 10 Seated barbell pressRead more