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 hang 3 snatch from mid shin () Weightlifting Snatch (establish a heavy single (please read comments)) 24 minutes to establish a heavy single from. This is not a complex. Establish a heavy single from each position. -above the knee -below the knee -from the floor *score is heaviest lift for the day Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 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 Metcon Metcon (Time) In Teams of two complete: 50 Back Squats (135/95) 400 m run 40 Front Squats (135/95) 400 m run 20 OHS (135/95) 15 Bar MU/25 C2B/30 Pull Ups 60 Burpee Box Jumps (24/20) 15 Bar MU/25 C2B/30 Pull Ups Double Grace 60 c and J (135/95)Read more

CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 400 m run PT GM SS Iron Cross 10 air squats 10 push ups 2 RNFT 10 Thrusters (45/33) 15 sit ups Metcon Metcon (No Measure) 10 min alt EMOM odd minute: 10 Thruster (95/65) even minute: 10 T2B Metcon Metcon (4 Rounds for reps) Tabata low plank tire flips cal row push press (95/65)Read more

CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 400 m run PT GM flag Pole SS 2 rounds of 10 squats 10 push ups snatch barbell warm up Weightlifting Overhead Squat (6×3 ) Technique > Load Metcon Metcon (Time) 3RFT 15 snatches (115/75) 15 bar facing burpeesRead more

CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 300 m run GM 5 inch worms Iron Cross/Scorpion 10 arm circles forward and back Towel Ring Out SS 3RNFT 10 lunges 10 RDL (45/33) 5 Push Ups Weightlifting Deadlift (5×5 deadlift) Metcon Metcon (Time) For Time In teams of 2 complete: 75 Cal row 150 Front Rack Lunges (115/75) 300 DU (2:1) *you go I goRead more