CrossFit OwnIt – CrossFit Skill Pull-ups Week 3 – CTB progression 2 rounds for quality: 20 sec Hollow hold (scale: knees bent) 20 sec Arch hold 10 Kipping swings, feet together 10 Bat wing rows with 2 sec pause at top 5-10 second CTB top-of-pull-up hold (scale: with barbell on rack from seated on floor; scale-up: strict pull-up into hold) 5 sets of complex (7 min time limit) Rx/Int (can use band if needed): 1 strict CTB pull-up 3-5 sec CTB hold at the top Push away from bar into kip 1 kipping CTB pull-up or attempt/kipping swing (scale up: 2-5 CTB pull-ups) Scaled: Strict CTB pull-up + hold from seated Use box to practice push away + kip Metcon Metcon (AMRAP – Rounds and Reps) 18 Minute AMRAP 9 Lateral burpees over the bar 12 T2B 15 WBS (20/14)Read more

CrossFit OwnIt – CrossFit Weightlifting 14 Minute EMOM (Build to a heavy for the day) 2 Power snatches + 1 power hang snatch Weightlifting Behind the neck snatch grip push jerk 5×2 @ 70-75% 1 RM snatch Metcon Metcon (Time) 2 rounds 15 Empty barbell bicep curls 20 Barbell good mornings 30 V-ups :45 Second plank :45 Second wall sitRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 3 rounds 20 Thrusters (75/55) 20 Calorie row or bike 3 rounds 20 1 DB box step ups (50/35) (24/20) 20 c2b pull ups 3 rounds 20 Alt DB hang clean and jerk (50/35) 6 wall walksRead more

CrossFit OwnIt – CrossFit Weightlifting Front Squat (3×10 @ 60%) Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP 5 T2B 10 Push ups 15 Air squatsRead more

CrossFit OwnIt – CrossFit Weightlifting Strict press (4×6 ) @ heaviest load from last week. Or 65% Metcon Metcon (Time) 5 individually timed rounds E4MOM 300 m run 8 burpees over DB 16 Alt DB snatch (50/35) *athlete should aim to have at least 90 seconds of rest or scale runRead more