Siteplicity – Page 220 – CrossFit OwnIt

6/20/21

June 19, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (15 Minute EMOM) 2 power snatches *Start @ 55% and build Weightlifting Bench Press (3×8 @ 65%) Metcon Metcon (Time) 3 rounds :45 Second plank 20 DB Alt renegade rows 30 Russian twists 40 Air squats

6/19/21

June 18, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner wod 24 minute amrap 100 DU 60 cal row or bike 50 box jump overs (24/20) 40 KB DL (53/35) (2 KB’s) 30 c2b 20 thrusters (95/65)

6/18/21

June 17, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Squat Clean (10 Minute EMOM) 3 Lateral burpees over the bar + 1 Squat clean *Start @ 60% and build Metcon Metcon (Time) 3 RFT 30 OH DB lunges (50/35) (15 each arm) 15 STO (115/75)

6/17/21

June 16, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Back Squat (2×14 @ 65%) Metcon Metcon (AMRAP – Reps) 14 Minute partner AMRAP *You go I go 4-8-12-16-20-24… DB box step overs (24/20) (50/35) Calorie row or bike Pull-ups

6/16/21

June 15, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (10 Minute EMOM) 30 DU (or 20 seconds of work) + 1 Power snatch *Build to a heavy without pushing to failure. Metcon Metcon (Time) 5 RFT 12 Alternating DB snatch (50/35) 12 T2B

6/15/21

June 14, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Strict press (Build to a heavy 8 for the day) Metcon Metcon (Time) 3 Individually timed rounds on the 6th minute 400m run 35 WBS (20/14)

6/14/21

June 13, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Front Squat (8×1 @ 90%) Metcon Metcon (Time) For time 60 Cal row or bike 30 BBJO (24/20) 15 Devil’s press (50/35)

6/13/21

June 12, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Weightlifting Hang power clean & jerk (1 Hang power clean & jerk) 14 Minute EMOM*Start @ 60% and build. Weightlifting Deadlift (4×5 @ 110% of 1 RM clean.) *Don’t go past 110% of max clean!! Metcon Metcon (Time) 2 Rounds :45 Second KB FR hold 10 Strict toes-to-bar 15 V-ups...

6/12/21

June 11, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner workout 3 rounds 20 OHS (95/65) 20 T2B 2 rounds 400m run 20 Hang power snatches (95/65) 20 Double DB squats (50/35)

6/11/21

June 10, 2021SiteplicityWOD0

CrossFit OwnIt – Hi-C Metcon Metcon (AMRAP – Reps) 30 min alt emom 40/20 Alternate between the following movements Burpees to target Cal Bike KBS Cal Row Air Squats

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