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Category

WOD

1/25/18

January 24, 20180
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 Front Squat (3×10 @ 60-65%) Metcon Metcon (AMRAP – Reps)...
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1/24/18

January 23, 20180
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 Power clean (see below) Find heavy complex for the day...
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1/23/18

January 22, 20180
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 Back Squat (3 x 5 @ 78%) Metcon Metcon (Time)...
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1/22/18

January 21, 20180
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 13.1 (AMRAP – Rounds and Reps) 17-Minute...
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1/21/18

January 20, 20180
CrossFit OwnIt – Barbell Club Weightlifting Power clean + Split jerk 3 reps @ 70% 3 reps @ 75% 2 reps @ 78% 2 reps @ 80% 2 reps @ 82% x 2 sets Weightlifting Clean Pull (4 x 4 @ 90% of 1RM clean) Weightlifting Split jerk from behind the neck From the rack3...
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1/20/18

January 19, 20180
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 15 power snatches (95/65) 100 DU...
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1/19/18

January 18, 20180
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) 2 rounds (60 sec work/20 sec...
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01/19/2018

January 18, 20180
CrossFit OwnIt – Hi-C: You vs. You 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) 2 rounds (60...
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1/18/18

January 17, 20180
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 Front Squat (4 x 3 @ 85% ) Metcon Metcon...
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01/17/18

January 16, 20180
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 Low hang snatch 3×2 @ 70% 2×2 @ 75% 2×2...
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