Siteplicity – Page 285 – CrossFit OwnIt

2/8/19

February 7, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Split Jerk 15 mins 1×5 @ 50% 1×3 @ 60% 1×2 @ 70% 4×1 @ 80% Metcon Metcon (AMRAP – Reps) Teams of 3 15 min alt EMOM Cal row or bike (coaches choice) WBS (20/14) Rest *Switch every minute. Keep track of total rep count.

2/7/19

February 6, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Back Squat 1×6 @ 65% 1×6 @ 75% 1×5 @ 80% 1×3 @ 85% Metcon Metcon (Time) For time 1-9 Squat cleans (135/95) Strict HSPU *Scale to kipping HSPU, seated DB press, or HRPU. Weight not to exceed 60% of max clean.

2/6/19

February 5, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 3x800m run Rest 1:1 Weightlifting Snatch Grip Deadlift (4×5 @ 115% of 1RM snatch.)

2/5/19

February 4, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Front Squat 1×6 @ 70% 1×4 @ 80% 1×2 @ 85% 2×1 @ 90% Metcon Metcon (Time) 4 RFT 3 Snatches (135/95) 10 C2B 3 Snatches (135/95) 10 T2B Snatches should not exceed: 65-70%of 1RM.

2/4/19

February 3, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon CrossFit Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar Facing Burpees 6 Thruster, 95#/65# 6 Bar Facing...

2/3/19

February 2, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Clean 3 @ 70% 3 @ 75% 2 @ 80% x 5 sets Weightlifting Clean Pull (4×5 @ 100% of 1RM clean.) Weightlifting 1 Push press + 1 Push jerk + 1 Split jerk (Build to heavy complex. OR just work on technique.) From the rack.

2/2/19

February 1, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD (Teams of 2) 40-30-20-10 Double DB clean (50/35) WBS (20/14) 800m run 10-20-30-40 Box jumps (24/20) Double DB STO (50/35)

2/1/19

January 31, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Strict press (4×4) 14 mins. (Climb in weight) Metcon Metcon (AMRAP – Reps) Teams of 3 4 minutes at each exercise (1 partner works, 1 holds DB front rack (50/35, 1 rest) 4 min ME cal row or bike (coaches choice) 1 min rest 4 min thruster (95/65) 1 min...

1/31/19

January 30, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Back Squat 1×6 @ 60% 1×6 @ 70% 1×6 @ 75% 1×4 @ 80% Metcon Metcon (AMRAP – Rounds and Reps) 5 min AMRAP 6 Hang power snatches (95/65) 9 T2B Rest 3 mins 5 min AMRAP 9 Hang power snatches (75/55) 9 T2B

1/30/19

January 29, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Running 3x400m run (30 sec rest between) 1 min rest 2x400m run (30 sec rest between) 1 min rest 1x400m run Weightlifting Snatch Grip Deadlift (4×5 @ 110% of 1RM snatch)

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