Category

WOD
CrossFit OwnIt – CrossFit weightlifting Snatch (2 sets x 2 reps @ 75% 2 sets x 2 reps @ 80 4 sets x 1 rep @ 85%) Metcon Metcon (AMRAP – Reps) 14 minute AMRAP 50/42 calorie row or bike 50 WBS (20/14) 50 T2B 50 burpee box jump overs (24/20)
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CrossFit OwnIt – CrossFit weightlifting Front Squat (5 sets x 3 reps @ 80-85% range ) Metcon Metcon (Time) 9 rounds for time 30 DU (2:1) 6 power cleans (135/95)
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CrossFit OwnIt – CrossFit weightlifting Snatch (Every 90 seconds x 8 sets 2 snatches @ 80% ) weightlifting Snatch Grip Deadlift (5 sets x 4 reps @ 95% of snatch ) Metcon Metcon (Time) 3 rounds 20 banded good mornings 20 banded tricep extensions 15 2-DB bicep curl (not alternating)
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CrossFit OwnIt – CrossFit Metcon Metcon (Time) 4 rounds for time (partner) 50 DU/100 single unders (each partner) 40 Hang DB clean and jerk (Alt every 10 reps) (50/35) 30 synchro sit ups
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CrossFit OwnIt – CrossFit Metcon CrossFit Games Open 24.3 Rx (Ages 16-54) (Time) All for time: 5 rounds of: 10 thrusters, weight 1 10 chest-to-bar pull-ups Rest 1 minute, then: 5 rounds of: 7 thrusters, weight 2 7 bar muscle-ups Time cap: 15 minutes F: 65lb, 95lb M: 95lb, 135lbTo learn more about CrossFit Games...
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CrossFit OwnIt – CrossFit weightlifting Snatch Pull (5 sets x 3 reps @ 90% of snatch) Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP @ recovery pace 200m run 1 round of Cindy Cindy = 5 pull ups 10 push ups 15 air squats
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CrossFit OwnIt – CrossFit weightlifting Back Squat (5 sets x 5 reps @ 75% ) Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 24 minute AMRAP 20 calorie bike or row 20 bar facing burpees *switch every minute for max rounds and reps Metcon Metcon (Time) Run club at 4:30pm 4 rounds continuous...
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CrossFit OwnIt – CrossFit weightlifting Clean and Jerk (2 cleans + 1 split jerk @ 75% x 6 sets ) Metcon Metcon (Time) 5 RFT 5 wall walks 20 box jump overs (24/20)
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CrossFit OwnIt – CrossFit weightlifting Front Squat (5 sets x 5 reps @ 75% ) Metcon Metcon (Time) For time 40 WBS (20/14) 40 V-ups 30 WBS 30 Knees to elbows 20 WBS 20 T2B
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CrossFit OwnIt – CrossFit weightlifting Clean and Jerk (12 minute EMOM 2 power cleans + 1 jerk @ 75% of power clean ) weightlifting Clean grip lift off (4×4 @ 95% of clean ) Metcon Metcon (Time) 3 rounds :45 second wall sit 20 banded tricep extensions 20 empty barbell strict press
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