CrossFit OwnIt – CrossFit Skill Pull-ups Week 5 – Bar muscle-up progression PART 1 Bottom of ring dip stretch Bully stretch Then 2 rounds for quality: 10 Band lat pull-downs 10 Kipping swings, feet together – work up to hips to bar Kip swing if able 5 Delayed Kip swing off boxes – work up to hips to bar if able PART 2 7 minutes for quality: Scaled: pull-up strength work (strict pull-up with bands, top of pull-up holds, Kip+ pull-up attempts) Intermediate: delayed Kip work off box, jumping muscle up practice, try assisted bmu Rx: bar muscle-up practice Metcon Metcon (AMRAP – Rounds and Reps) 22 min AMRAP You go I go rounds 9 Calorie row or bike 7 KBS (53/35) 5 Pull up/C2B or 3 BMU *Scale to something that can remain UB for all rounds. Sprint pace Metcon Metcon (No Measure) Run club at 4:30 pm 300...Read more

CrossFit OwnIt – CrossFit Weightlifting Front Squat Build to a heavy 2 for the day, then complete 8 singles at 5-10lbs under this weight Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP 8 WBS (20/14) 4 Burpees 2 Squat cleans (185/135) or 65% of squat cleanRead more

CrossFit OwnIt – CrossFit Weightlifting Strict press (5×3 @ 75%) Metcon Metcon (AMRAP – Reps) 21 Minute alt EMOM 13/11 Calorie row or bike 5-12 HSPU or seated shoulder press 50 Double unders/75 Single undersRead more

CrossFit OwnIt – CrossFit Weightlifting 1 Snatch pull + 1 Power position squat snatch (*Start @ 50% and build to a moderate weight) 12 Minute EMOM Weightlifting Bench Press (5-5-5-5-5) Build to a challenging 5. Do not max out or attempt a weight you’re not confident you will hit. Metcon Metcon (Time) 3 Rounds 100m OH plate carry 10 Strict toes to bar/leg lifts 15 2- DB bicep curls 20 Barbell good-morningsRead more

CrossFit OwnIt – CrossFit Metcon Viola (AMRAP – Rounds) AMRAP in 20 minutes 400 meter Run 11 Power Snatches (95/65 lb) 17 Pull-Ups 13 Power Cleans (95/65 lb)U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon. Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running. Viola is survived by his parents, Margaret and Frank; and his sister, Christina.To learn more...Read more