CrossFit OwnIt – CrossFit Weightlifting Back Squat (8×1 @ 87-90%) Metcon Metcon (Time) 14 Minute cap 70 DU 17 Empty barbell thrusters (45/35) 60 DU 16 Empty barbell thrusters 50 DU 15 Empty barbell thrusters 40 DU 14 Empty barbell thrusters 30 DU 13 Empty barbell thrusters 20 DU 12 Empty barbell thrusters 10 DU 11 Empty barbell thrustersRead more

CrossFit OwnIt – CrossFit Skill Handstand Push-ups PART 1 3 rounds: Hollow holds 20 sec (scale: knees bent) Handstand hold 20 sec (scale: pike hold off box, scale up: shoulder taps) Downward dog forearm push-ups 5-10 reps HSPU negative 3 reps, 5 sec negative (scale: pike or regular push-up negative, scale up: deficit) PART 2, EMOM5: Scaled: 3-5 pike push-ups or DB press Intermediate: 3-5 scaled HSPU Rx: 2+ HSPU Scaled/Int: scale so that 3-5 reps is challenging Metcon Metcon (AMRAP – Reps) 5 min emom 5-10 BBJO (24/20) Rest 2 mins 8 min emom 5-10 T2B Rest 2 mins 5 min emom 5-10 BBJO (24/20)Read more

CrossFit OwnIt – CrossFit Weightlifting Snatch (18 Minutes to complete) 3 reps @ 60% 3 reps @ 65% 2 reps @ 70% 2 reps @ 75% 2 reps @ 80% 1 rep @ 85% x 2 sets Weightlifting Bench Press (5×5. Build to heavy 5 for the day. ) Metcon Metcon (Time) 2 rounds 20 Banded good mornings :30 Second hanging L-sit :20 Second hollow body rocks 10 Strict toes to bar/leg lifts 10 Bent over row with barbellRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner 3 rounds 300m run 30 Thrusters (95/65) 20 Alt DB snatch (50/35) 3 rounds 20 Front rack lunge (95/65) 20 HRPU 20 C2B/pull-upsRead more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×2 @ 85%) Metcon Metcon (Time) 3 RFT 7 Devil’s press (50/35) 14 2-DB box step overs (24/20) (50/35)Read more