CrossFit OwnIt – CrossFit Weightlifting Power Snatch (12 Minute EMOM) 4 Box jumps + 1 Power snatch *Start @ 65% and build by feel. Metcon Metcon (Time) 5 Individually timed rounds every 4 minutes 200m Run 15 KBS (53/35) 9 BurpeesRead more

CrossFit OwnIt – CrossFit Weightlifting Strict press (6×3) *Build to a heavy 3 for the day within 6 sets Metcon Metcon (Time) For time (team of 2) 40 Pull-ups 60 WBS (20/14) 120 Calorie row or bike 60 WBS 40 Pull-upsRead more

CrossFit OwnIt – Hi-C Metcon Metcon (Time) 36 Minute alt EMOM 12 FR barbell lunge 36 DU (50 SU) 8 Front squat 10/8 Cal rowRead more

CrossFit OwnIt – CrossFit Gymnastics Hand stand push ups Hollow holds (15 seconds) Handstand holds (15 seconds) Tricep push up (5-10 reps) 3 HSPU negatives (4 seconds) Scale: pike or regular push ups negative. Scale up: deficit 5 minutes: Scaled: 3x max rep DB shoulder press (seated on box) Intermediate: 3x max scaled HSPU (used bands or 1 ab mat) Rx: 3x max rep HSPU (rest 1 minute between sets. 8-12 reps per set should be athletes goal. Metcon Metcon (Time) 5 RFT 8 BBJO (24/20) 10 T2B 300m RunRead more

CrossFit OwnIt – CrossFit Weightlifting Power clean + Push jerk 15 min EMOMMinute 0-5 3 Power clean and jerks @ 70% Minute 5-10 2 Power clean and jerks @ 80% Minute 10-15 1 Power clean and jerk @ 85% Weightlifting Tempo front squats (5×3 @ 60-65% of 1Rm front squat (light)) 3 Second descend, 3 second pause at bottom Metcon Metcon (Time) 2 Rounds 10 Split position strict press 15 Russian KBS 20 Turkish sit-ups :45 Second side plank (each side) 1 Minute regular plankRead more