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% Weightlifting Push Press 5 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 Weightlifting Snatch 3 @ 60% 3 @ 70% 3 @ 75%...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 (4×5 @ 75%) Metcon Metcon (Time) For Time...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 Clean and Jerk (Build to 1 RM Clean and Jerk)...Read More

CrossFit OwnIt – Barbell Club Skill Box Jumps Seated box jumps 5×2 Weightlifting Snatch grip push press behind the neck + OHS 3+1 @ 60% 3+1 @ 65% 3+1 @ 70% x 3 sets Weightlifting Hang Snatch (Build to 2RM hang snatch ) Weightlifting Snatch Pull (4 x 4 @ 95% of 1RM snatch)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 Clean and Jerk (see below ) 2 @ 65% 2...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 Snatch (see below ) 2 @ 60% 2 @ 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 Weightlifting Back Squat (4×5 @ 75%) Metcon Metcon (Time) 3RFT 400...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) Open Test AMRAP 20 Min 50...Read More

CrossFit OwnIt – Barbell Club Weightlifting Split position strict press (5 x 5 ) Weightlifting Split Jerk 3 @ 65% 3 @ 70% 3 @ 75% 2 @ 80% x 3 sets *from the rack Weightlifting Hang clean + 2 Front squats (Build to a heavy ) Weightlifting RDL (4 x 4 @ 100% of...Read More