CrossFit OwnIt – CrossFit Weightlifting Split Jerk (Technical focus) Establish a heavy split jerk with a three second pause in the dip. Focus on speed and footwork. Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP Teams of 2 40 Calorie row or bike 30 Pull-ups 20 Single DB box step overs (50/35) (24/20)Read more

CrossFit OwnIt – Hi-C Metcon Metcon (Time) 28 min alt emom 5 back squats off rack 11/9 cal bike or row 100 m run 12 empty bb thrustersRead more

CrossFit OwnIt – CrossFit Skill Handstand Push-ups Week 5 PART 1 1 round: 10 Tricep push-ups Hollow holds 1x 20 sec hold Handstand hold 1 x 20 sec hold 10 Downward dog forearm push-ups Hollow holds 1x max hold up to 1 min Handstand hold 1 x max hold up to 1 min PART 2 8 minutes Scaled: Try a new way to scale HSPU today, or work up to heavy triple DB shoulder press (seated on box) Intermediate: Work up to most difficult HSPU you can using various scaling methods (bands, abmat, full hspu) Rx: 1x max set HSPU, then try scaling up with a deficit or parallettes Metcon Metcon (Time) For time 15-12-9-6-9-12-15 BBJO (24/20) T2BRead more

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (12 Minute EMOM) 2 Power snatch singles *Not touch and go. Start @ 60% and build by feel. Weightlifting Snatch grip lift-off (2 sec pause @ knee) (5×3 @ 100% of 1RM snatch) Metcon Metcon (Time) 2 rounds 10 Glute bridges (w/ a 2 second pause) 10 Dead-bugs 20 Russian twist w/ med ball 20 Turkish sit ups w/ med ball 1 Minute plank 1 Minute wall-sitRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner workout Halloween WOD!! “Thriller” Teams of 2 3 rounds of: 31 “brain-toss” (Goblet squats) (53/35) 31 “grave bursters (Burpees) 31 “skull crushers” (KBS) (53/35) 31 “blood on bar” (C2B pull-ups) 31 “high or die” (Box jumps) (24/20) 31 “ab rippers” (Toes-to-bar)Read more