CrossFit OwnIt – CrossFit Weightlifting Back Squat Back Squats 2×8 @ 70% 1xME @ 70% Do not exceed 15 reps on ME set Metcon Metcon (AMRAP – Reps) 4 rounds on the 5th minute 400 m run ME WBS (20/14)Read more

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (Every 2 Minutes x 7 rounds) 3 Power snatches @ 70-75% Weightlifting Snatch grip push press (behind the neck) (5×5 @ 65% of 1RM snatch) Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 10 Ring rows w/10 second pause @ top on last rep (difficult back angle) 10 Deadbug 14 Bulgarian split squats (each leg) 20 Single leg RDL (10 each leg) 20 MT. ClimbersRead more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 22 Minute AMRAP 100 DU (2:1) 50 2-DB farmers carry lunges (50/35) 40 Alt DB snatch (50/35) 30 HSPU 20 Devils press (50/35)Read more

CrossFit OwnIt – CrossFit Skill Muscle-ups Week 3 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 Tricep push-ups (scale: knees or bands) 20 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) 3 sets of 5-10 reps (5 min time limit) Scaled: Leg assisted ring dips Intermediate: Ring dips with band Rx: Ring dips (scale up: keep rings turned out) Metcon Metcon (AMRAP – Reps) 4 rounds each for max reps 1 min box jumps (24/20) 1 min WBS (20/14) 1 min bike or rower for max cals 1 min restRead more

CrossFit OwnIt – CrossFit Weightlifting Push Press (1 Push press + 1 Split jerk ) 6×1 @ 90% of 1RM push press Metcon Metcon (Time) For time 10-1 Front squats (95/65) T2BRead more