CrossFit OwnIt – CrossFit Weightlifting 2 push press + 5 push jerks Build to a heavy complex for the day Metcon Metcon (Time) 5 Individually timed rounds (E4MOM) 400m Run 5 Clean and jerk (225/155) or 80% of max c&jRead more

CrossFit OwnIt – CrossFit Weightlifting Front Squat (20 Minutes to establish 1RM) Metcon Metcon (AMRAP – Reps) 10 Minute AMRAP 1-2-3-4-5-6… Devils press (50/35) BBJO (24/20)Read more

CrossFit OwnIt – CrossFit Weightlifting Hang Power Snatch (15 Minute EMOM) Minute 0-5 3 Reps @ 60% Minute 5-10 2 Reps @ 70% Minute 10-15 1 Rep @ 80% Weightlifting Behind the neck snatch grip push press (5×5 @ 60-65% of 1RM snatch) Metcon Metcon (Time) 2 Rounds 15 Good mornings w/ barbell 10 Banded tricep pull downs 20 Turkish sit ups w/ med ball :30 Second hollow hold 1 Minute plankRead more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD 25 minute amrap 100 DU 10 Bar MU 20 HPC (135/95) 30 T2B 40 Lateral burpees over the bar 50 Calorie row or bikeRead more

CrossFit OwnIt – CrossFit Skill Ring Dips Week 1 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 Tricep push-ups (scale: knees or bands) 10 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) 3 sets (5 min time limit) Scaled: 5-10 Ring push-ups (scale by moving feet forward or raising rings) Intermediate: Max ring dips with bands (shoot for 5+ reps per set) Rx: Max ring dips (scale up: keep rings turned out) Metcon Metcon (Time) For time 21-15-9-15-21 Box jumps (24/20) DL (95/65) STO (95/65)Read more