Siteplicity – Page 283 – CrossFit OwnIt

3/3/19

March 2, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Power Clean (5×2 @ 85% ) Weightlifting 2 Push jerk + 2 Split jerk (Build to moderately heavy complex.) Metcon Metcon (Time) 2 rounds :45 second plank 20 Goodmornings w/ barbell 20 lunges

3/2/19

March 1, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD (teams of 2) 4 RFT 400m run w/ a wall-ball (together) 40 Push jerk (95/65) 40 DL (95/65) 40 Push-ups

3/1/19

February 28, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps) 8 Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 @ 135# / 85# *Round 2 – 13 @ 185# / 115# *Round 3 – 11 @ 225# / 145# *Round...

2/28/19

February 27, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Front Squat (3×6 @ 65%) Metcon Metcon (AMRAP – Reps) Tabata (moderate pace) (80%) 8 rounds at each before moving to the next 20 seconds on/ 10 seconds off Bike Air squat Row 24 foot shuttle run

2/27/19

February 26, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Weight) 12 min EMOM 1 Power snatch + 1 Hang squat snatch (build to heavy complex) Metcon (Time) 5 RFT 12 alt DB snatch (50/35) 12 T2B 12 Burpees Metcon

2/26/19

February 25, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Push Press (5×5 (Build in weight)) Metcon Metcon (Time) 3 RFT 100 DU (2:1) 15 DL (225/155)

2/25/19

February 24, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Back Squat 5×3 *Build to a heavy triple Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 9 HSPU 6 Power cleans (175/125) 3 Bar MU *Scale 1:2 C2B or pull-up variation

2/24/19

February 23, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting 1 Low hang snatch + 1 Snatch from the ground (Build to a heavish complex for the day.) Weightlifting Snatch grip RDL (4×5 @ 100% of 1RM snatch) Weightlifting 1 BTN snatch grip push press + OHS (from rack) 3+3 @ 60% 3+3 @ 65% 2+2 @ 70% x 3...

2/23/19

February 22, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD (teams of 2) 4 Rounds 400m run 20 Pull-ups 20 Push press (115/75) 4 rounds 20 Front squats (115/75) 20 HSPU 20 T2B

2/22/19

February 21, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. target Metcon Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP – Reps) Complete...

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