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CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD (you go I go) 10 rounds 100 m farmers Carry (53/35) 50 DU (2:1) 10 C and J (135/95) 10 T2B
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CrossFit OwnIt – CrossFit Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#
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CrossFit OwnIt – CrossFit Weightlifting Push Jerk 1×5 @ 70% 1×5 @ 75% 1×4 @ 80% 1×3 @ 85% Metcon Metcon (Time) 10 RFT 3 DL (315/225) 5 Strict Pull-ups
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CrossFit OwnIt – CrossFit Weightlifting Front Squat 5 @ 60% 5 @ 65% 5 @ 70% 5 @ 75% Metcon Metcon (AMRAP – Rounds and Reps) 9 min AMRAP 9 Snatch (115/75) 15 Burpees 21 HSPU
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Take a minute to read this article and watch the video clip. We are so proud of our athlete, Ken, and everything he has achieved through hard work and discipline. We are so excited to see you tomorrow in Madison! https://www.floridatoday.com/story/news/2018/07/30/2018-crossfit-games-ken-ogden/826978002/ https://www.floridatoday.com/videos/news/2018/07/30/super-strength-63-year-old-athlete-battling-cancer-qualifies-crossfit-games/861667002/
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CrossFit OwnIt – CrossFit Weightlifting Establish heavy complex in 15 minutes of: 1 Clean from floor 1 Clean from below knee 1 Clean from above knee Metcon Metcon (AMRAP – Reps) 5 min AMRAP 30 T2B 30 Box jumps (24/20) 30 WBS (20/14) rest 3 min Repeat 5 min AMRAP
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CrossFit OwnIt – CrossFit Weightlifting Front Squat 1 x 5 @ 70% 1 x 4 @ 80% 1x 3 @ 85% 1x 3 @ 90% Metcon Metcon (Time) 3 RFT 400m run 20 Push jerks (135/95)
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CrossFit OwnIt – CrossFit Weightlifting Snatch 3 @ 70% 3 @ 75% 2 @ 78% 2 @ 80% 1 @ 85% x 3 sets Weightlifting Snatch Pull (5×3 @ 110% of 1RM snatch) Weightlifting Pause over head squat (5×3 @ 70%. 3 sec pause in the bottom of squat. )
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CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD (teams of 2) 27-21-15-9 HSPU DB snatch (50/35) 4 rounds 200m KB farmers carry (53/35) 24 T2B 24 Burpees
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CrossFit OwnIt – CrossFit Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups
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