Siteplicity – Page 237 – CrossFit OwnIt

1/17/21

January 16, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Power position snatch (15 Min EMOM) 2 Power position snatch. *Start @ 55% and build in weight by feel. Weightlifting Snatch grip RDL (5×5 @ 85% of 1RM snatch) Metcon Metcon (Time) 2 Rounds 10 Scap push ups + 10 shoulder taps 15 Empty barbell turkish sit-ups 20 Banded glute...

1/16/21

January 15, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 3 rounds 30 Thrusters (75/55) 30 Lateral burpees over the bar 5 rounds 20 Cal bike or row 10 BMU 20 Strict HSPU

1/15/21

January 14, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Skill Double-Unders (Skill) Metcon Metcon (Time) 7 RFT 8 STO (115/75) 16 Box jumps (24/20) 24 Air squats

1/14/21

January 13, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (5×3 @ 70-75%) Metcon Metcon (Time) 4 RFT 18 OH DB lunge (9 each arm) (50/35) 12 Pull-ups

1/13/21

January 12, 2021SiteplicityWOD0

CrossFit OwnIt – Hi-C Weightlifting 9 minute EMOM (Work up to a moderate weight) 2 Power cleans + 2 Front squats Metcon Metcon (Time) For Time 600 m run 15 hang squat cleans 30 HRPU 400 m run 15 hang squat cleans 30 HRPU 600 m run

1/12/21

January 11, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Back Squat (12-12-12) Across at heaviest weight from last weeks 10s Metcon Metcon (AMRAP – Rounds and Reps) 13 min AMRAP 60 Lateral burpees over the bar 30 DL (225/155) 60 WBS (20/14)

1/11/21

January 10, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Push Press (10-10-10) Find a heavy set of 10 starting @ 55-60% Metcon Metcon (Time) 2 RFT 100 DU 21 Hang power snatches (75/55) 21 T2B

1/10/21

January 9, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Hang squat clean (15 min EMOM) Min 0-5 3 Hang squat cleans @ 65% Min 5-10 2 Hang squat cleans @ 75% Min 10-15 1 Hang squat clean @ 85+% Weightlifting Split Jerk (Every 90 seconds for 10 rounds) 2 Split jerks @ 65%. *Not to exceed 65%. This is...

1/9/21

January 8, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 3 rounds 100 DU 30 HPC (135/95) 30 WBS 3 rounds 24 cal Bike or row 4 rope climbs

1/8/21

January 7, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Back Squat (10-10-10) @ 65-70% across Metcon Metcon (Time) 3 RFT 400m run 15 Thrusters (75/55) 15 Power snatches (75/55) *This should be light enough to attempt to go unbroken on each movement.

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