CrossFit OwnIt – Barbell Club Weightlifting Behind the neck split jerk (from the rack) (5 x 3 @ 70%) Weightlifting Clean and Jerk (see below) 2+1 @ 80% 2+1 @ 83% 2+1 @ 85% x 5 sets Weightlifting Clean Pull (5 x 3 @ 100%)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) Team Series wokout At minute 0 9-15-21 of...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) For time 45 Cal row 15 burpees 45...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 Front Squat (4×5 @ 75%) Metcon Metcon (AMRAP – Rounds...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 (Weight) 10 min EMOM Hang power snatch + power...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 (4 x 4 @ 75%) 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 Metcon Rahoi (AMRAP – Rounds and Reps) 12-Minute AMRAP of: 12...Read More

CrossFit OwnIt – Barbell Club Weightlifting Snatch grip strict press (6 x 5) Weightlifting Snatch complex: Squat snatch, Hang snatch, OHS (Build to heavy complex ) Weightlifting Snatch grip RDL (4 sets x 5 reps @ 95% of 1RM snatch) Weightlifting Goodmornings (50 reps w/ or without barbell)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 21-15-9 Hang power snatch (75/55) 300m...Read More

CrossFit OwnIt, 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) 4 Rounds: 1 min...Read More