CrossFit OwnIt – CrossFit Weightlifting Snatch (4×3 @ 80% (not TNG)) Metcon Metcon (Time) Partner WOD (you go I go) 5 rounds 15 hang power snatch (75/55) 15 Ring dips 27-21-15-9 C2B Pull-ups 300m med ball run only between sets (20/14)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 Back Squat 1×4 @ 75% 3×4 @ 80% Metcon Metcon...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 Push Press (3×6 @ 80%) Metcon Metcon (Time) Buy in:...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 Clean (5×3 @ 80% (not TNG)) Metcon Metcon (AMRAP –...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 Back Squat 6 @ 70% 6 @ 80% 3 @...Read More
CrossFit OwnIt – CrossFit Weightlifting Split position strict press (5×5 ) Weightlifting Clean and Jerk 3+2 @ 75% 2+2 @ 80% 2+2 @ 83% 2+1 @ 85% x 4 sets *The 2+1 means 1 clean + 1 jerk + 1 clean. That is one set. Same for the 3+2, that means 1 clean + 1...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 4 rounds of 15 Thrusters (135/95)...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 Clean and Jerk (5×3 @77 % not TnG) All reps...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 Back Squat (see below) 1×6 @ 65% 1×6 @ 75%...Read More
