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

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 20 rounds (10 each partner. Alternate rounds with partner) 8 HPC (135/95) 6 Later burpees over the bar 2 bar MU/c2b/pull-ups/2:1 ring rowsRead more

CrossFit OwnIt – Hi-C Metcon Metcon (Time) 32 min alt emom 5 power snatches 100-150 m run 5 squat clean thrusters 10 burpeesRead more