CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (12 minute EMOM) 25 DU + 2 C&J Metcon Metcon (Time) 4 Rounds for time 200m run 15 T2B 5 Devils press (50/35)Read more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP 30 Alt DB snatch (50/35) 20 FR DB lunges (50/15) 10 Synchro burpees Rest 2 minutes 10 minute AMRAP 10 Synchro burpees 20 Box jumps (24/20) 10 Bar MURead more

CrossFit OwnIt – Hi-C Skill Ring Dips Week 5 Bully stretch with band, 30 sec / side Bottom of ring dip stretch (feet on floor), 30 sec 2 rounds for quality: 5 Scapula push-ups (scale: knees or bands) 5 T push-ups (scale: knees or bands) 30 sec Ring support (scale: band, scale up: rings tuned out) 2 Ring dip negatives (scale: band or feet on floor, scale up: rings tuned out) 8 minute time limit: Scaled: Try a new way to scale dips on the rings today: bands, assisted with feet on floor or on a box Intermediate: Work your way down to the smallest band you can and try full ring dips if you can Rx: 1 max set rings dips, then try scaling up by adding weight Metcon Metcon (AMRAP – Reps) 24 mins 45 on/15 off Cal Bike Air Squats Cal Row Plank Hold Push Press (empty...Read more

CrossFit OwnIt – CrossFit Weightlifting Single Arm Dumbell Press (4×14 each arm (seated) Metcon Metcon (AMRAP – Reps) Chin ups or supinated barbell assisted chin ups 4 x 5-10 reps Metcon Metcon (AMRAP – Reps) 3 Minute window 35 WBS (20/14) AMRAP Single DB box step ups (50/35) (24/20) *rest 2 min repeat x 3Read more

CrossFit OwnIt – Hi-C Metcon Metcon (Time) 32 min alt emom 6 back squats 12 alt Db hang clean and jerk 10 T2B 11/9 cal row or bikeRead more