Siteplicity – Page 236 – CrossFit OwnIt

APRIL 2020 CROSSFIT OWNIT ATHLETE OF THE MONTH – JULIA

January 26, 2021SiteplicityNewscrossfit brevard county, crossfit in brevard county, crossfit in melbourne, crossfit kids melbourne0

Congrats Julia Pontones for being selected for COI’s April Athlete of the Month. She has been doing Crossfit for one year at Crossfit OwnIt. Julia equally loves barbell thrusters and squat cleans. Her least favorite movement is the snatch, only because it’s a difficult movement for the time being. Julia loves the intensity and drive of...

1/26/21

January 25, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 40 min alt emom (40/20) *steady state conditioning Cal Row 150 m run Cal Bike Burpees to 45 # bumper T2B

1/25/21

January 24, 2021SiteplicityWOD0

CrossFit OwnIt – Hi-C Weightlifting Push Press (8 min EMOM) 5 Push press building in weight. Metcon Metcon (Time) 4 RFT 75 DU (125 SU) 10 2 DB box step overs

1/24/21

January 23, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Power clean + Power jerk (20 minutes to complete.) 5 reps @ 60% 4 reps @ 65% 3 reps @ 70% 3 reps @75% 2 reps @ 80% 1 rep @ 85% x 2 *Based off of 1RM power clean. Weightlifting Bench Press (4 sets x 5 reps @ 65%....

1/23/21

January 22, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 2 RFT 600 m run 20 thrusters (135/95) 4 RFT 24 cal row or bike 12 Squat cleans (135/95) 8 BMU

1/22/21

January 21, 2021SiteplicityWOD0

CrossFit OwnIt – Hi-C Metcon Metcon (Time) Skill: Bar facing burpees and lateral burpees over the bar Metcon Metcon (Time) 9 RFT 7 Lateral burpees over the bar 7 Hang power snatch 7 T2B

1/21/20

January 20, 2021SiteplicityWOD0

CrossFit OwnIt – Hi-C Metcon Metcon (AMRAP – Reps) 35 min (40/20) Steady state conditioning 7 rounds of: Cal row Single DB box step Cal bike Strict pull-up Low plank hold *For total reps

1/20/21

January 19, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Push Press (12-12-12) *Use heavy 10 from last week across. Metcon Metcon (Time) 2 Rounds 300m run 15 Front squats (95/65) 2 Rounds 300m run 15 DL (185/135) *Athlete must load their own barbell. *Total time.

1/19/21

January 18, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Power Clean (5×5 @ 70-75%) Metcon Metcon (AMRAP – Reps) 3 min AMRAP X 3 sets 100 DU or 100 SU or 90 seconds of DU work AMRAP BBJO (24/20) w remainder of time * rest three minutes between sets

1/18/21

January 17, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Back Squat (15-15-15) *Same weight as last week. (Or moderately heavy set of 15 across). Metcon Metcon (Time) 2 RFT 30 DB snatch (50/35) 30 DB OH lunge (50/35) 30 Wall-balls (20/14)

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