CrossFit OwnIt – CrossFit Weightlifting Push Press (5×5) Work up to a heavy set of 5 5-5-5-5-5 Metcon Metcon (AMRAP – Reps) Death by thrusters 1-2-3-4-5-6-7-8-9-10… 95/65Read more

CrossFit OwnIt – Hi-C Weightlifting Back Squat (Work up to a heavy 3 for the day) Metcon Metcon (Time) 5 Individually timed rounds E3MOM 16 Box jump overs 12 Hang power snatchRead more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (Work up to a heavy 3 for the day ) Metcon Metcon (Time) 5 individually timed rounds E3MOM 16 box jump overs (24/20) 12 hang power snatch (75/55)Read more

CrossFit OwnIt – CrossFit Skill Toes-To-Bar 2 rounds for quality: 5 each way Hollow to arch rolls (scale: holds) 5 Kipping swings w/ towel/shirt between feet 5 Hollow lat pullback (scale: lat pull-down with band) 5 Kipping leg raises, increasing in height each rep Every 30 sec for 5 min: *shoot for 1 more rep per set than week 2 Scaled: 2-5 Kipping leg raises on rings Intermediate: 2-5 Kipping toes-to-rings Rx: 2-5 Kipping toes-to-bar Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 22 min AMRAP 40 WBS (20/14) 40 cal row/bike 40 Db snatch (50/35) 40 burpeesRead more

CrossFit OwnIt – CrossFit Weightlifting Deadlift DL 2 sets AMRAP @ 75% *rest as needed between sets. Do Not compromise technique and form to get a few more reps. These should be technically sound without excessive bouncing Metcon Metcon (Time) 4RFT 40 air squats 300 m run 12 T2B 8 C2BRead more