CrossFit OwnIt – CrossFit
Skill
Push-ups
Week 5
PART 1
Mobility: Sleeper stretch, 30 sec per side
2 rounds:
6 each Y-W-T lift-offs
6 Scapula push-ups
10 High to low planks (scale: plank hold)
2 push-ups negatives, 5 sec (scale: on rig)
PART 2
8 minutes:
Scaled: 8×3 reps; using a bar on the rig or bands, work towards most difficult scaling you can in sets of 3
Rx: 3x sets max rep push-ups (tempo ~1 second up 1 second down)
All levels: rest 1+ min between sets
Weightlifting
Overhead Squat (8 Second OHS )
6×2 @ 60% or 5-10lbs heavier than last week
Metcon
Metcon (Time)
3 RFT (9 minute cap)
20 Alt DB snatch (50/35)
10 Burpee box jump over (24/20)