01/09/17 – CrossFit OwnIt
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01/09/17

8
Jan

01/09/17

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)

“Dani B-Day WOD”

For Time w/ 23 Min Cap

23 Thrusters (95/65)

23 Bar Muscle Ups

23 HSPU

23 Squat Cleans(135/95)

23 C2B

23 HSPU

23 Front Squats (185/135)

23 Pull Ups

23 HSPU

@ min 28-40 establish complex below

*Progression choices: C2B-Pull Ups-RR or

Jumping C2B-Jumping Pull Ups-RR

Weightlifting

Snatch Complex

12 min to establish a heavy complex for the day of:

1 Power Snatch +

1 Hang Squat Snatch +

2 OHS