Siteplicity – Page 251 – CrossFit OwnIt

2/6/20

February 5, 2020SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Strict press (4×5 @ 80%) Metcon Metcon (Time) 30-20-10-20-30 WBS (20/14) -must be UB sets (rest as needed between sets-record total time) (rx must continually move in squat motion- sx May hold wb within sets)

2/5/20

February 4, 2020SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×5 @ 80%) Metcon Metcon (Time) Partner Wod 6 rounds 300 m run together (hold 1 wall ball 20/14) 18 DL (225/155) (split between both)

2/4/20

February 3, 2020SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Push Press (4×5 @ 80%) Metcon Metcon (AMRAP – Rounds and Reps) 13 min AMRAP 60 DU (2:1) 15 C2B 10 HPC (155/105)

2/3/20

February 2, 2020SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time 10 burpees 10 burpees 25 push ups 10 burpees 25 push ups 50 lunges 10 burpees 25 push ups 50 lunges 100 sit ups 10 burpees 25 push ups 50 lunges 100 sit ups 150 air squats

2/2/20

February 1, 2020SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting 1 power snatch + 1 hang snatch + 1 OHS 15 min EMOM. Build to a heavy complex for the day. Weightlifting Behind the neck snatch grip push press (5×5 @ 70-75% of 1RM snatch) Metcon Metcon (Time) 2-3 rounds 200m farmers carry 20 v-ups/tuck crunches/ med ball sit ups...

2/1/20

January 31, 2020SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 4 rounds 12 power cleans (165/115) 12 front squats (165/115) 12 STO (165/115) 4 rounds 20 back rack lunge (135/95) 30 T2B

1/31/20

January 30, 2020SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×2 @ 80%) Metcon Metcon (AMRAP – Reps) 4 rounds 40 seconds on/ 20 seconds off Cal Row Snatch (155/105) Single DB box step ups (50/35) Cal Bike

1/30/20

January 29, 2020SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Strict press (4×4 @ 80%) Metcon Metcon (Time) For time 12-9-6-3 C2B pull ups Kipping HSPU 9-6-3 BMU Strict HSPU *scale to heavier weight for seated Db press and more difficult PU variation

1/29/20

January 28, 2020SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Back Squat (4×5 @ 80%) Metcon Metcon (AMRAP – Rounds and Reps) 8 min amrap 4 HPC (95/65) 8 thrusters (95/65) 24 DU

1/28/20

January 27, 2020SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Push Press (4×4 @ 80%) Metcon Metcon (Time) Teams of 2 Buy in: 75 synchro air squats 33-27-21-15-9 (you go I go) T2B Burpees over 45# bumper Cash Out: 75 synchro air squats

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