CrossFit OwnIt – CrossFit Metcon Metcon (Time) 4 rounds 30 Calorie row or bike 20 HSPU 15 Hang power clean and jerks (115/75) 3 rounds 75 DU 25 C2B/Pull-ups 12 Devils press (50/35)Read more

CrossFit OwnIt – CrossFit Skill Ring Dips (Week 4) 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 Russian push-ups (scale: knees or bands) 25 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) EMOM5: Scaled: 5 Box dips, scale one level harder than two weeks ago (bent knees < straight legs < elevated feet) Intermediate: 3-5 Pause ring dips with band Rx: 3-5 Pause ring dips (scale up: keep rings turned out) * Pause ring dips: pause at the bottom for 2 seconds Metcon Metcon (AMRAP – Reps) 24 minute alt :40 seconds work/ :20 seconds rest Cal Bike Air squats 100m Run Sit ups Cal row Push upsRead more

CrossFit OwnIt – CrossFit Weightlifting Single Arm Dumbell Press (5×12 each arm (seated) Weightlifting 2 DB bicep curls (5×12) Metcon Metcon (Time) 15RFT 3 squat cleans (135/95) or 50 % 3 lateral burpees over the bar *20 min cut offRead more

CrossFit OwnIt – Hi-C Weightlifting Deadlift (10 Minute alt EMOM) 10 DL 10 2-DB hammer curls Metcon Metcon (Time) 5 Individually timed rounds (E4MOM) 300m Run 10 Box jumps 10 T2B/Knee raises *If athlete does not have at least 1 minute rest, reduce run to 200m.Read more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3×10 @ 60-65%) Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 16 OH single DB lunge (8 each arm) (50/35) 8 Thrusters (95/65) 4 wall walksRead more