CrossFit OwnIt – CrossFit Weightlifting Paused Front Squat (4×4 @ 75%) 3 second pause @ bottom Metcon Metcon (Time) For time 800m run 16 Squat cleans (135/95) or 50% of 1RM squat clean 600m run 12 Squat cleans (185/135) or 65% 400m run 8 Squat cleans (225/155) or 75%Read more

CrossFit OwnIt – Hi-C Skill Handstand Push-ups PART 1 2 rounds: Hollow holds 25 sec (scale: knees bent) Handstand hold 25 sec (scale: pike hold off box, scale up: shoulder taps) Pike push-ups 5-10 reps (scale: use abmat) HSPU negative 3 reps, 6 sec negative (scale: pike or regular push-up negative, scale up: deficit) PART 2 5 minutes Scaled: 3x max KB press, seated on box Intermediate: 5-4-3-2 scaled HSPU, making each set more challenging Rx: 3x max set HSPU All levels: rest 1 min between sets Scaled: shoot for 8-12 reps per set Metcon Metcon (AMRAP – Reps) 24 min emom 12/10 cal bike 5-8 BBJO 12/10 cal row 5-12 knee raisesRead more

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (5×5 ) *Work on technique and position over load Metcon Metcon (Time) 4 RFT 400m Run 6 Power snatch (135/95) 12 Bar facing burpeesRead more

CrossFit OwnIt – CrossFit Weightlifting Paused Front Squat (5×3 @ 75%) 3 Second pause at bottom Metcon Metcon (Time) 3 RFT In teams of 2 50 Calorie row or bike 40 Alt DB snatch (50/35) 30 Pull-upsRead more

CrossFit OwnIt – CrossFit Weightlifting Strict press (5×4) Build to a heavy 4 for the day within 5 sets Metcon Metcon (Time) 6 Individually timed rounds (E3MOM) 100m run 9 DL (155/105) 6 HPC 3 STO *Or scale to 60% of HPCRead more