CrossFit OwnIt – Hi-C Skill Toes-To-Bar Week 5 2 rounds for quality: 5 each way Hollow to arch rolls (scale: holds) 10 Kipping swings w/ towel/shirt between feet 5 Hollow lat pullback 5 Strict and slow knee raises to l-sit (scale: lying knee raises or tuck up) 8 minute time limit: Scaled: Try a new way to scale toes-to-bar today: on rings, on bar to a target, etc Intermediate: Work on stringing together more reps Rx: Work on complexes such as: 1 strict TTB 2 Kipping TTB 3 Kipping pull-ups 2 Kipping TTB 1 strict TTB Metcon Metcon (Time) For Time teams of 2 90 cal row/bike 150 burpees 90 cal row/bikeRead more

CrossFit OwnIt – Hi-C Weightlifting Push Press (6×3) *At heaviest set of 5 push press from last Friday (80% if missed this day) Metcon Metcon (Time) 3 RFT 21 2-DB front squats 7 Wall walks 75 DURead more

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (14 Minute alt EMOM) 14 WBS (20/14) 4 Power snatches @ 60% Metcon Metcon (AMRAP – Rounds and Reps) 9 Minute AMRAP 12 T2B 9 power cleans (115/75) 6 STO (115/75)Read more

CrossFit OwnIt – CrossFit Weightlifting Hang Power Clean (15 Minute EMOM) 2 Hang power cleans + 2 Front squats @ 80-85% for all 15 minutes. Weightlifting Split Jerk (7×1 @ 80-85%) Metcon Metcon (AMRAP – Rounds and Reps) *From whenever you finish your weightlifting: 12 Minute AMRAP 5 Negative push-ups 10 Strict leg lifts + 20 second L-sit hold 15 Heavy russian KBS 20 V-ups 10 Bicep curls w/ barbellRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 3 rounds 20 Alt DB hang C&J (50/35) 20 Lateral burpees over the bar 3 rounds 20 Synchro air squats 20 Strict HSPU 3 rounds 20 FR lunge (115/75) 15 Bar MURead more