Siteplicity – Page 264 – CrossFit OwnIt

9/26/19

September 25, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Squat Snatch (6×2 @ 75-80%) Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 30 WBS (20/14) 10 Bar MU *Scale to 20 C2B or pull up variation

9/25/19

September 24, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3×10 @ 65-70%) Metcon Metcon (Time) 5 rounds 12 T2B 9 DL (155/105) 6 STO (155/105)

CrossFit OwnIt – CrossFit Weightlifting 1 Squat clean + 2 front squats + 1 jerk E2mom For 10 rounds 1 squat clean 2 front squats 1 jerk * No misses (build to a heavy complex) Metcon Metcon (AMRAP – Reps) Immediately into @ min 20 7 min AMRAP Teams of 2 Burpee Box jump overs...

9/23/19

September 22, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For Time 800 m run 80 DB snatch (50/35) 400 m run 40 Db c and j (alt every 5) (50/35) 300 m run 30 DB thruster (50/35) 200 m run 20 Devil Press (50/35)

9/22/19

September 21, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Squat Clean (18 min EMOM) 18 min EMOM Start @ 65% and build. Weightlifting Bench Press (20 minute to find a heavy 3 ) Metcon Metcon (Time) 2 RNFT 25 second hollow hold 20 good mornings w/ barbell 30 second plank

9/21/19

September 20, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 30-24-18 Thruster (95/65) Pull Ups 30-24-18 DL (185/135) HSPU 3 rounds 400 m run (both partners) 15 synchro burpees

9/20/19

September 19, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Establish a heavy complex for the day 3 Push press + 2 Push jerk + 1 Split jerk Metcon Metcon (AMRAP – Reps) 90 seconds on each (20 seconds transition time x 2 rounds) Burpee Box jump over (24/20) Cal Bike Shuttle sprints Cal Row Air Squats

9/19/19

September 18, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Back Squat (4×8 @ 65-70%) Metcon Metcon (Time) 9-15-21 Squat cleans (155/105) or 65% HSPU

9/18/19

September 17, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Strict press (3-3-3-3-3) Build to a heavy 3 for the day Metcon Metcon (Time) 2RFT 100 DU 30 T2B 20 STO (135/95)

6/17/19

September 16, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) Min 0-10 800m run + AMRAP WBS (20/14) *Score = WBS reps Min 10-15 rest Metcon Metcon (Weight) Min 15-25 Establish 1RM snatch *Score = LBS Min 25-30 Rest Metcon Metcon (Time) Min 30 800m run (attempt to match or beat first 800m run) *Score =...

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