CrossFit OwnIt – CrossFit Weightlifting Strict press (2-2-2-2-2) Build to a heavy double Metcon Metcon (Time) 3 RFT 75 DU (2:1) 10 Power cleans (185/135) 5 Wall walksRead more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (10 minute EMOM) 1 Back squat @ 88% Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP 400m Run 40 Air squats 20 Strict pull ups 40 Air squatsRead more

CrossFit OwnIt – Hi-C Weightlifting Front Squat (10 minute EMOM) 5 front squats + 5 push press Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP 400M Run 40 air squats 20 strict pull ups 40 air squatsRead more

CrossFit OwnIt – CrossFit Skill Handstand Push-ups (Week 4) PART 1 2 rounds: Hollow holds 30 sec (scale: knees bent) Handstand hold 30 sec (scale: pike hold off box, scale up: shoulder taps) Box pike push-ups 5-10 reps (scale: use abmat or spotter, scale up: extend on leg off the box towards ceiling) HSPU negative 3 reps, 7 sec negative (scale: pike or regular push-up negative, scale up: deficit) PART 2 EMOM5: Scaled: 4-6 Pike push-ups or DB press plus 5 sec hold after last rep Intermediate: 4-6 scaled HSPU plus 5 sec hold after last rep Rx: 2+ HSPU plus 5 sec hold after last rep All levels: shoot for 1-2 more reps per round compared to 2 weeks ago Metcon Metcon (AMRAP – Reps) 7 Minute EMOM 5-10 Burpee box jump overs (24/20) Rest 2 Minutes 5 Minute EMOM 7-15 T2B Rest 2 Minutes 7 Minute EMOM 5-10...Read more

CrossFit OwnIt – CrossFit Weightlifting Power Clean (15 Minute EMOM) 2 Power clean singles *Not touch and go. Start @ 60% and build by feel Weightlifting Clean Pull (5×3 @ 85-90% of 1RM Clean) Metcon Metcon (Time) 3 rounds 10 Banded good mornings :30 Second side plank each side 20 V-ups 20 HRPU 10 Seated strict press w/ barbellRead more