CrossFit OwnIt – CrossFit Skill Ring Dips Week 2 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 T-push-ups (scale: knees or bands) 15 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) EMOM5 Scaled: 5 Box dips (bent knees < straight legs < elevated feet) Intermediate: 3-5 Ring dips with band or feet on box Rx: 3-5 Ring dips (scale up: keep rings turned out) Metcon Metcon (Time) For time 1000m row or 50/40 calories on bike 50 Power snatches (75/55) 1000m row or 50/40 calories on bikeRead more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (20 Minutes to establish a heavy single for the day) 5-3-3-2-1-1-1 Metcon Metcon (AMRAP – Reps) 4 individually scored rounds 2 minute AMRAP 10 Burpee pull ups *Remaining time max WBS (20/14) Rest 1 minute between roundsRead more

CrossFit OwnIt – CrossFit Weightlifting Deadlift (6×3 @ 75%) Metcon Metcon (Time) 4 RFT 12 T2B 24 Alt DB snatch (50/35) 48 DU (2:1)Read more

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