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Category

WOD

2/1/18

January 31, 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 Find a heavy 7 Find a heavy 5...
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1/31/18

January 30, 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 Squat Snatch (see below) 1×2 @ 60% 1×2 @ 65%...
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1/30/18

January 29, 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 Back Squat 2×2 @ 90% 2×4 @ 84% 1×10 @...
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1/29/18

January 28, 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 11.5 (AMRAP – Rounds and Reps) 20-Minute...
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1/28/18

January 27, 20180
CrossFit OwnIt – Barbell Club Weightlifting Snatch 3 reps @ 70% 3 reps @ 75% 2 reps @ 78% 2 reps @ 80% x 3 sets Weightlifting Snatch grip deadlift (4 x 4 @ 95% of 1RM snatch) Weightlifting Snatch Balance (From the rack) 3 reps @ 70% 2 reps @ 75% x 4 sets
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1/27/18

January 26, 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 (you go I go) 4 rounds...
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1/26/18

January 25, 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) Partner WOD 3 min cal bike...
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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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