CrossFit OwnIt – Barbell Club Weightlifting Weightlifting Snatch EMOM for 10 min min 0 3 @ 70% min 1 2 @ 73% min 2 2 @ 76% min 3 2 @ 79% min 4-10 2 @ 82% Snatch grip lift off (4 x 4 @ 100% of 1RM snatch ) Weightlifting Snatch Balance 3 @...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 Mr. Joshua (Time) 5 Rounds for time of: 400m Run...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) Partner WOD 2 min ME DB...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 Overhead Squat (4 x 3 @ 78%) Weightlifting Front Squat...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 Establish heavy complex in 20 mins of 3 hang squat...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) 2×3 @ 84% 2×2@ 88% 2×1...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 CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes...Read More

CrossFit OwnIt – Barbell Club Weightlifting Split position strict press (5 x 5) Weightlifting 1″ Clean + Split Jerk (*see below) 3+3 @ 70% 3+3 @ 75% 2+3 @78% 2 + 3 @ 80% 1+2 @ 83% x 2 sets Weightlifting Split Jerk (From the rack) 3 @ 75% 3 @78% 2 @ 80% x...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 Partner WOD For time 400m partner run 50 push-ups 50...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) In Teams of 2 (you go I go)...Read More