CrossFit OwnIt – CrossFit Weightlifting Strict press (4×6 ) @ heaviest load from last week. Or 65% Metcon Metcon (Time) 5 individually timed rounds E4MOM 300 m run 8 burpees over DB 16 Alt DB snatch (50/35) *athlete should aim to have at least 90 seconds of rest or scale runRead more

CrossFit OwnIt – CrossFit Skill Pull-ups Week 2 – Pull-up progression 3 rounds for quality: 15 sec Hollow hold (scale: knees bent) 15 sec Arch hold 10 Kipping swings, feet together 10 Ring rows 5-10 second top-of-pull-up hold (scale: two slow negatives with toes on box if needed, 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-up with bands or Kipping swings with regrip Intermediate: Kipping pull-ups Rx: Strict pull-ups Metcon Metcon (AMRAP – Reps) 20 min alt emom 40/20 Cal Bike Shuttle run Cal Row PlankRead more

CrossFit OwnIt – CrossFit Weightlifting Hang Power Clean (12 Minute alt EMOM) 50 DU 5 Hang power cleans @ 65% Metcon Metcon (AMRAP – Reps) Death By Wall Balls Min 0-1 Min 1-2 Min 2-3 Min 3-4 *always remember workouts are scalable and movements can be changed if an athlete is dealing with limitations or injuries 🙂Read more

CrossFit OwnIt – CrossFit Weightlifting Deadlift (Establish heavy DL for the day) Do not compromise form. Technique > load 7-5-3-2-1-1-1 Metcon Metcon (AMRAP – Rounds and Reps) 17 Minute AMRAP 15 BJO (24/20) 12 Power snatch (115/75) or 65-70% 9 Burpee pull-upsRead more

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (Every 90 seconds x 10 sets) 2 Cleans + 1 Jerk *Build to a heavy for the day Weightlifting RDL (5×5 @ 100% of 1RM clean) Metcon Metcon (AMRAP – Rounds and Reps) From whenever you finish your weightlifting: 12 Minute AMRAP 10 Yoga push-ups 15 DB bicep curls 20 Banded tricep pull downs 30 Sit-upsRead more