CrossFit OwnIt – CrossFit Weightlifting Power snatch + snatch + OHS (Find a heavy complex for the day) Weightlifting Snatch grip RDL (4×5 @ 100% of 1RM snatch) Weightlifting Snatch grip push press (behind the neck) (5×6 @ 65%)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 – Rounds and Reps) Partner WOD 15...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) 5 rounds 45 sec Cal...Read More
CrossFit OwnIt – Hi-C 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) 5 rounds 45 sec Cal row...Read More
CrossFit OwnIt – CrossFit Weightlifting Push Press (6×3 @ 80%) Metcon Metcon (Time) For time 35 Cal bike or cal row 45 T2B 55 WBS (20/14) 400m runRead More
CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×2 @ 85%) Metcon Metcon (AMRAP – Reps) 7 min AMRAP Top of every minute perform 7 HPC (135/95) with remainder of time AMRAP burpees *Score = burpeesRead 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 (Weight) 10 min EMOM 1 Snatch (build in load...Read More