Siteplicity – Page 297 – CrossFit OwnIt

10/11/18

October 10, 2018SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (5×5 @ 5-10lbs heavier than last Thursday.) Metcon Metcon (Time) 5 individually timed rounds E3MOM 12 WBS (20/14) 9 C2B Pull-ups 6 Strict HSPU *Record slowest round

10/10/18

October 9, 2018SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Back Squat 1×8 @ 65% 1×6 @ 75% 1×4 @ 85% 1×4 @ 90% Metcon Metcon (Time) For time 400m run 21 Burpee box jump over (24/20) 400m run 15 Burpee box jump over (24/20) 400m run 9 Burpee box jump over (24/20)

10/9/18

October 8, 2018SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Strict press (see below) 1×8 @ 65% 1×6 @ 75% 1×4 @ 85% 1×4 @ 90% Metcon Metcon (AMRAP – Rounds and Reps) 7 min AMRAP 15 T2B 9 DL (135/95) 6 HPC (135/95)

10/8/18

October 7, 2018SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat 5×5 @ 60% of 1RM snatch Metcon Metcon (AMRAP – Reps) Death by Thrusters (95/65)

10/7/18

October 6, 2018SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Snatch (Build to 1RM) Weightlifting Snatch grip lift-off (2 sec pause @ knee) (5×5 @ 100% of 1RM snatch) Metcon Metcon (Time) 2 rounds of: 25 Good mornings w/ empty barbell 25 Sit-ups 25 FR lunges w/ empty barbell

10/6/18

October 5, 2018SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD (Teams of 2) 25-20-15-10 Burpees Pull-ups 2 rounds of 25 DL (185/135) 25 T2B 5 rounds of 50 DU 10 Push jerk (135/95)

10/5/18

October 4, 2018SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 10 RFT 7 HSPU 1 Clean (245/165) *or 85% of your max clean Weightlifting Front Squat (6×4 @ 70% )

10/4/18

October 3, 2018SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (5×5 @ 5-10 lb more than previous Thursday) Metcon Metcon (Time) 3 RFT 16 C2B Pull-ups 14 Hang power snatch (95/65) 12 OH lunges (95/65)

10/3/18

October 2, 2018SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Back Squat 1×8 @ 65% 1×8 @ 70% 1×6 @ 80% 1×6 @ 85% Metcon Metcon (AMRAP – Reps) 3 min AMRAP x 3 (with 3 min rest) 15 Burpee box jump overs (24/20) 15 DL (225/155)

10/2/18

October 1, 2018SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Strict press 1×8 @ 65% 1×8 @ 70% 1×6 @ 80% 1×6 @ 85% Metcon Metcon (Time) Teams of 2 (you go I go) For time (18 min cut off) 60 WBS (20/14) 50 T2B 40 C&J (135/95) 50 T2B 60 WBS (20/14)

1 … 295 296 297 298 299 … 430

By