Siteplicity – Page 227 – CrossFit OwnIt

4/13/21

April 12, 2021SiteplicityWOD0

CrossFit OwnIt – Hi-C Weightlifting Push Press (14 Min alt EMOM) 7 Push press 2 Wall walks or 30 shoulder taps Metcon Metcon (AMRAP – Rounds and Reps) 11 Min AMRAP 11 Lateral burpees over the bar 11 Power cleans

4/12/21

April 11, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Front rack box step ups 3×10 @ 85% Metcon Metcon (Time) Partner WOD (teams of 2) 18 minute cap 3 RFT 120 DU (2:1) 60 WBS (20/14) 30 Strict pull-ups

4/11/21

April 10, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting 12 Minute EMOM (*Start @ 55% and build to 75-85%.) 1 Squat snatch + 3 OHS Weightlifting Drop Snatch (5×2 @ 55% of 1RM snatch) Metcon Metcon (Time) 2 rounds 5 SOTS press 10 Turkish sit-ups 15 Strict toes to bar/v-ups/med-ball sit ups 20 Russian twists

4/10/21

April 9, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 4 rounds (partner WOD) 30 Alt DB snatch (50/35) 15 Burpee box jumps (24/20) 2 rounds 800m run 25 DB box step overs (24/20) (50/35)

4/9/21

April 8, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Power Clean (10 min EMOM) 3 Touch & Go power cleans @ 70-75% Metcon Metcon (Time) For Time 50 cal row or bike 100 ab mat sit ups 150 DU (2:1) or 2 mins of DU

4/8/21

April 7, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Bench Press (5×5) *Work up to a heavy set of 5 without pushing to failure. Metcon Metcon (Time) 4 RFT 10 Strict Pull-ups 12 Dead-lifts (225/155) 14 2 DB STO (50/35)

4/7/21

April 6, 2021SiteplicityWOD0

CrossFit OwnIt – Hi-C Metcon Metcon (Time) 10 RFT 200 m run 6 Hang power snatch 12 WBS

4/6/21

April 5, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Establish a heavy without pushing to failure 1 Push press + 2 Push jerks + 1 Split Jerk Metcon Metcon (AMRAP – Reps) 12 min AMRAP 1-3-5-7-9…etc. Squat Clean (135/95) Wall walk or 10-30-50 shoulder taps in plank

4/5/21

April 4, 2021SiteplicityWOD0

CrossFit OwnIt – Hi-C Metcon Metcon (Weight) We will be doing front rack box step up progression to increase single leg strength and to overcome any muscular imbalances Establish a 10 RM FR box step Up Use a box only as high or less than parallel. All sets should be performed in less than 1...

4/4/21

April 3, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting 16 Minute EMOM (*Start @ 60% and build based by feel) 1 Squat clean + 1 Front squat + 1 Jerk Weightlifting Clean grip RDL (5×5 @ 85% of 1 RM clean) Metcon Metcon (Time) 2 rounds 200m OH carry w/ DB’s/KB’s/ or plates :25 Second hollow body hold 20...

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