Siteplicity – Page 222 – CrossFit OwnIt

5/31/21

May 30, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here

5/30/21

May 29, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (14 Minute EMOM) 1 Clean and jerk *Build to a tough single. *Start @ 60%. Weightlifting Clean Pull (5×3 @ 90% of 1RM clean.) Metcon Metcon (Time) 2 rounds 1 Minute plank :45 Second wall-sit 30 Med-ball sit ups 20 Hollow body rocks 10 Alt DB renegade...

5/29/21

May 28, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 2 rounds 50 WBS (20/14) 25 Burpee box jump overs (24/20) 20 Hang power cleans (135/95) 3 rounds 60 DU (2:1) 40 Synchro air squats 10 Devil’s press (50/35)

5/28/21

May 27, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Front Squat (5×3 @ 80%) Metcon Metcon (Time) 4 RFT 300M run 18 Alt OH DB lunge (50/35) (9 each arm) 12 T2B

5/27/21

May 26, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Power Clean (10 Minute EMOM) 3 Touch & go @ 78% Metcon Metcon (AMRAP – Rounds and Reps) 4 min amrap 9 DL (115/75) 7 Box Jumps (24/20) 5 STO (115/75) Rest 4 mins x 3

5/26/21

May 25, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 9 rounds of each before moving on 30 seconds on/10 seconds off Cal Row OH plate hold (25/15) Cal Bike V ups or hollow hold Burpees

5/25/21

May 24, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3×8 @ 65%) Metcon Metcon (Time) 8 RFT 30 DU (2:1) 12 Alt DB snatch (50/35)

5/24/21

May 23, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Front rack box step ups (Establish a new 10RM each leg) Last week of box step up program Metcon Metcon (Time) 2 Rounds for time 800m Run 25 Pull-ups 50 Push-ups 75 Air squats

5/23/21

May 22, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Every 90 seconds x 10 sets (*Build to a tough/moderate complex. Start @ 60%) 1 Snatch from power position + 1 snatch from below the knee + 1 snatch from below the knee Weightlifting Snatch grip RDL (5×5 @ 100% of 1RM snatch) Metcon Metcon (Time) 2 rounds 200m OH...

5/22/21

May 21, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 3 rounds 60 cal row or bike 20 devils press (50/35) 3 rounds 60 WBS (20/14) 20 burpees 10 BMU (2:1 pull up variation)

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