CrossFit OwnIt – CrossFit Gymnastics Clean (15 Minute EMOM) 15 DU + 1 Clean *Build to a heavy for the day Metcon Metcon (Time) For time 40 WBS (20/14) 30 T2B 800M Run 30 T2B 40 WBS (20/14)Read more

CrossFit OwnIt – CrossFit Weightlifting Power Clean (12 Minute EMOM) 1 Power clean *Start @ 65% and build Weightlifting Push Jerk (5×2 @ 70-75% ) Metcon Metcon (Time) 2 Rounds 10 Pause glute bridges 10 Deadbugs 20 V-ups 10 Seated DB strict press 1 Minute wall sit 1 Minute plankRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner 40-30-20-10 OH DB lunge (50/35) HSPU Calorie row or bike 10-20-30-40 Alt hang DB clean and jerks (50/35) Burpees Toes to barRead more

CrossFit OwnIt – CrossFit Skill Ring Dips Week 2 Bully stretch with band, 30 sec / side Bottom of ring dip stretch (feet on floor), 30 sec 3 rounds for quality: 5 Scapula push-ups (scale: knees or bands) 5 T-push-ups (scale: knees or bands) 15 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 (bent knees < straight legs < elevated feet) Intermediate: 3-5 Ring dips with band or feet on box Rx: 3-5 Ring dips (scale up: keep rings turned out) Metcon Metcon (Time) For time 1000m row or 50/40 calories on bike 50 Power snatches (75/55) 1000m row or 50/40 calories on bikeRead more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (20 Minutes to establish a heavy single for the day) 5-3-3-2-1-1-1 Metcon Metcon (AMRAP – Reps) 4 individually scored rounds 2 minute AMRAP 10 Burpee pull ups *Remaining time max WBS (20/14) Rest 1 minute between roundsRead more