CrossFit OwnIt – CrossFit Metcon Metcon (Time) 3 rounds 75 DU 30 Toes to bar 20 Burpees to 6″ target 3 rounds 20 hang power cleans (95/65) 10 Wall-walks 20 Burpees to 6″ targetRead more

CrossFit OwnIt – CrossFit Weightlifting Snatch (18 minutes ) Build to a complex of: 1 Power position snatch + 1 Hang snatch above the knee + 1 Snatch below the knee Snatch (18 minutes ) Build to a complex of: 1 Power position snatch + 1 Hang snatch above the knee + 1 Snatch below the knee Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP 20 Alt DB snatch (50/35) 10 Thrusters (75/55)Read more

CrossFit OwnIt – CrossFit Weightlifting Deadlift (5×7 @ 75%) Metcon Metcon (Time) 6 individually timed rounds E3MOM *each as fast as possible 15 WBS (20/14) 12 KBS (53/35) 9 pull upsRead more

CrossFit OwnIt – CrossFit Skill Toes-To-Bar Week 1 2 rounds for quality: 20 sec Hollow hold (scale: knees bent) 20 sec Arch hold 10 Kipping swings, feet together 5 LSit pulses (scale: one-leg at a time) 5 Strict and slow knee raises (scale: lying knee raises or tuck up) 3 sets (5 min time limit) Scaled: 5-10 Kipping knee raises Intermediate: 5-10 Kipping toes to rings Rx: 5-10 TTB without losing rhythm (no extra swings between TTB) Metcon Metcon (AMRAP – Reps) Tabata style 10 rounds at each before moving on to next movement 20 seconds on/10 seconds off Cal Bike Single DB FR lunge (50/35) Cal Row Push Ups Single DB Goblet squat (50/35)Read more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3×6 @ 70-75%) Metcon Metcon (Time) For time 21-15-9 DL (115/75) Push press BBJO (24/20)Read more