10/19/16 – CrossFit OwnIt
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10/19/16

18
Oct

10/19/16

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

Hang Clean (6×3 @ 70% from above knee)

*Must be a squat hang clean

Weightlifting

Front Squat (see below)

single @ 88%

triple @ 82%

single @ 90%

triple @ 82 %

single @ 93%

triple @ 82%

Skill

Strict Toes-To-Bar (work on establishing 45 reps between sets of FS)