CrossFit OwnIt – CrossFit Weightlifting Back Squat (15 Minute EMOM) 1 Back squat @ 85% Metcon Metcon (AMRAP – Reps) 16 minute alt EMOM :45 seconds on/:15 seconds off Calorie row Burpees Calorie bike WBS (20/14)Read more

CrossFit OwnIt – CrossFit Weightlifting Strict press (Build to a heavy 5 for the day) 5-5-5-5 Metcon Metcon (AMRAP – Reps) In teams of 2 (15 Minute cap) 3 Rounds of 100 DU (2:1) 30 KB/DB DL(53/35) 30 Pull-ups *Remainder of time max cals on rower or bike *Score = total caloriesRead more

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