CrossFit OwnIt – Barbell Club Weightlifting Power clean + Power jerk 4 @ 70% 3 @ 75% 3 @ 78% 2 @ 80% 2 @ 85% x 3 sets Weightlifting Clean grip lift off (2 sec pause @ knee) + Clean pull (4 x 4 @ 95% of clean 1RM) Weightlifting Split jerk (w/ 3...Read More

CrossFit OwnIt – CrossFit Warm-up OwnIt Warm Up (No Measure) 400 m run 10 PT 10 leg swing each side 10 Good Mornings 3 inch worms (no push up) SS (1 min each leg) 3RNFT 4 pull ups 8 push ups 12 air squats Metcon Metcon (Time) Partner WOD 6 rounds 12 HSPU 2 Rope...Read More

CrossFit OwnIt – CrossFit Warm-up OwnIt Warm Up (No Measure) 400 m run 10 PT 10 leg swing each side 10 Good Mornings 3 inch worms (no push up) SS (1 min each leg) 3RNFT 4 pull ups 8 push ups 12 air squats Metcon Metcon (AMRAP – Reps) Partner MetCon 4 mins Cal Row...Read More

CrossFit OwnIt – CrossFit Warm-up OwnIt Warm Up (No Measure) 400 m run 10 PT 10 leg swing each side 10 Good Mornings 3 inch worms (no push up) SS (1 min each leg) 3RNFT 4 pull ups 8 push ups 12 air squats Weightlifting 7 min EMOM 1 Power clean + 5 Front squats...Read More

CrossFit OwnIt – CrossFit Warm-up OwnIt Warm Up (No Measure) 400 m run 10 PT 10 leg swing each side 10 Good Mornings 3 inch worms (no push up) SS (1 min each leg) 3RNFT 4 pull ups 8 push ups 12 air squats Weightlifting Snatch 2 x 2 @74% 2 x 2 @ 78%...Read More

CrossFit OwnIt – CrossFit Warm-up OwnIt Warm Up (No Measure) 400 m run 10 PT 10 leg swing each side 10 Good Mornings 3 inch worms (no push up) SS (1 min each leg) 3RNFT 4 pull ups 8 push ups 12 air squats Back Squat (6×4 @ 80%) Metcon Metcon (Time) For Time 25...Read More

CrossFit OwnIt – CrossFit Warm-up OwnIt Warm Up (No Measure) 400 m run 10 PT 10 leg swing each side 10 Good Mornings 3 inch worms (no push up) SS (1 min each leg) 3RNFT 4 pull ups 8 push ups 12 air squats Metcon CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60...Read More

CrossFit OwnIt – Barbell Club Weightlifting Behind the neck snatch grip strict press (5×5 ) Weightlifting Snatch 3 @ 70% 3 @ 75% 2 @ 78% 2 @ 80% 3 @ 70% 3 @ 75% 2 @ 78% 2 @ 80% Weightlifting Low hang Snatch pull (4 x 4 @ 95% of 1RM snatch) Weightlifting...Read More

CrossFit OwnIt – CrossFit Warm-up OwnIt Warm Up (No Measure) 400 m run 10 PT 10 leg swing each side 10 Good Mornings 3 inch worms (no push up) SS (1 min each leg) 3RNFT 4 pull ups 8 push ups 12 air squats Metcon Metcon (Time) Partner WOD 400m run 40 snatches (95/65) 400m...Read More

CrossFit OwnIt – CrossFit Warm-up OwnIt Warm Up (No Measure) 400 m run 10 PT 10 leg swing each side 10 Good Mornings 3 inch worms (no push up) SS (1 min each leg) 3RNFT 4 pull ups 8 push ups 12 air squats Metcon Metcon (AMRAP – Reps) Partner MetCon 2 rounds 2 mins...Read More