WOD – Page 391 – CrossFit OwnIt

04/27/16

April 26, 2016SiteplicityWOD0

CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 300 m run PT GM flag pole stretch SS clean barbell complex 2RNFT 10 Push Ups 10 OHS (45/33) 10 squat cleans from power position (45/33) Weightlifting The Other Total (Total Weight) Clean Bench Press Overhead Squatathlete will have 40 minutes to establish a 1RM in all...

04/26/16

April 25, 2016SiteplicityWOD0

CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 400 m run PT SS Iron Cross Scorpion 2RNFT 10 RR 10 air squats 10 hanging knee raises Metcon Metcon (Time) For Time 200 DU (3:1) 40 FS (135/95) 30 T2B 20 Push Jerks (135/95) 10 Ring MU (C2B 2:1) (Pull Ups 3:1)

04/25/16

April 24, 2016SiteplicityWOD0

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 (2 RM from Hang) Establish a heavy 2 RM...

04/23/16

April 22, 2016SiteplicityWOD0

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+ Barbell Warm Up Metcon Metcon (Time) For Time 12-9-6-3 Squat Clean...

04/22/16

April 21, 2016SiteplicityWOD0

CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 400 m run SS arm circles forward and back leg swings 10 GM (45/33) 10 RDL (45/33) Iron Cross then.. 15-10-5 WBS (20/14) Ball Slams (20/14) Gymnastics Toes-To-Bar (3 ME sets ) Rest as needed between sets Metcon Metcon (5 Rounds for reps) TABATA (8 round of...

04/21/16

April 20, 2016SiteplicityWOD0

CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 200 m row +300 m run PT GM Leg Swings Iron Cross Scorpion 2RNFT 10 RDL (45/33) 5 strict Press (45/33) 10 Lunges (no barbell) Weightlifting Deadlift (3×10 (try to work up to 60-65%)) Metcon Metcon (Time) 21-15-9 DL (225/155) HSPU KB Box Step Overs (53/35) (35/26)Please...

04/20/16

April 19, 2016SiteplicityWOD0

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+ split jerk barbell warm up (3 strict press, 3 push press,...

04/19/16

April 18, 2016SiteplicityWOD0

CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 2 RNFT (10 minutes to complete) 200 m run 10 PT 10 leg swings 5 inch worms SS (45 seconds each leg) 5 strict pull ups 10 push ups 15 air squats Metcon Metcon (Time) For Time 50 Power Cleans (135/95) *every minute on the minute (including...

04/18/16

April 17, 2016SiteplicityWOD0

CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 400 m run PT leg swings inch worms SS duck walk (10 steps forward, 10 steps back) 3RNFT 20 DU (2:1) 10 OHS (PVC only) Snatch Barbell warm up 3 snatch grip push press from back rack 3 OHS 3 snatch from power postion 3 snatch from...

04/16/16

April 15, 2016SiteplicityWOD0

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 two complete: 50 Back Squats...

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