CrossFit OwnIt – CrossFit Weightlifting Seated 2-DB Strict press (Same weight as last week) 5×12 Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP (you go I go) Partner WOD 40 Alt DB hang C&J (50/35) 40 WBS (20/14) 40 Calorie bike/rowRead more

CrossFit OwnIt – CrossFit Weightlifting Front Squat (5×6 @ 70%) Metcon Metcon (Time) 4RFT 16 T2B 16 single DB box step ups (24/20) (50/35) 48 DU (2:1)Read more

CrossFit OwnIt – CrossFit Skill Pull-ups Week 4 – CTB progression 2 rounds for quality: 20 sec Hollow hold (scale: knees bent) 20 sec Arch hold 10 Kipping swings, feet together 10 Bat wing rows with 2 sec pause at top 5-10 second CTB top-of-pull-up hold (scale: with barbell on rack from seated on floor, scale-up: strict pull-up into hold) 3 sets for quality (7 min time limit): *try to maintain the same number every set Scaled: Kipping pull-ups (use band if needed) or Kipping pull-up attempts Intermediate: CTB pull-ups or work on attempts/drills Rx: Kipping CTB pull-ups (scale up: belly button to bar pull-ups) Metcon Crossfit Games Open 20.1 (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time cap: 15 minutesRead more

CrossFit OwnIt – CrossFit Weightlifting 1 DL + 1 Clean + 1 Hang clean + 1 Jerk (1 DL + 1 Clean + 1 Hang clean + 1 Jerk) Every 90 seconds x 12 sets *Build up to 85% of 1 RM clean only. Weightlifting Clean grip lift off (5×5 @ 100% of 1RM clean) Metcon Metcon (Time) 3 Rounds 10 Bent over row (add weight) 10 DB bicep curls 20 V-ups 20 Russian twists 30 Flutter kicks 30 Mt. ClimbersRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 30 rounds for time I go you go (partner does full round before switching) 1 bar MU 2 power clean (95/65) 3 front squats 4 shoulder to overhead *30 minute capRead more