Siteplicity – Page 301 – CrossFit OwnIt

5/3/19

May 2, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Weight) 18 min to establish heavy complex: 1 Push press + 1 Push jerk + 1 Split jerk Metcon Metcon (Weight) Every 30 seconds for 10 min 1 Power Clean and jerk @ 70-75% of 1RM

5/2/19

May 1, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Front Squat (3×3 @ 90%) Metcon Metcon (Time) For Time 30 cal row/30 cal bike (coaches choice) 60 thrusters (75/55) 90 DU (3:1)

5/1/19

April 30, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Snatch (Accumulate 10 reps @ 85-90%) Metcon Metcon (AMRAP – Reps) 16 min alt EMOM 0- 6-12 T2B 1- 6 Hang power cleans (155/105) *Hold onto a number that can remain unbroken for the T2B. Hang power clean not to exceed 60% of hang clean 1RM

4/30/19

April 29, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Strict press (3×4 @ 85%) Metcon Metcon (Time) 2 RFT 800 m run 40 DB alt box step ups (1 DB- 50/35) (24/20)

4/29/19

April 28, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Front Squat (6×2 @ 80%) Metcon Metcon (Time) 6 RFT 9 lateral burpees over the bar 9 Hand stand push ups 3 DL (315/225) or 75% of 1 RM

4/28/19

April 27, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk 2 @ 75% 2 @ 80% 2 @ 85% x 4 sets Weightlifting Clean grip RDL (4×4 @ 100% of 1RM Clean) Metcon Metcon (No Measure) 2 RNFT 200m Farmers carry :30 second plank :45 second wall-sit

4/27/19

April 26, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 22 min AmRAP 100 push ups 75 Pull ups 50 DL (185/135) 25 cals on bike/rower/ski

4/26/19

April 25, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Front Squat (4×4 @ 85%) Metcon Metcon (AMRAP – Reps) 30 Seconds on/10 seconds off 6 rounds at each station before moving to the next (20 seconds to transition to next exercise) Cal row OH DB Lunge (50/35) Bike Sled push

4/25/19

April 24, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Snatch (4×3 @ 83-85%) Metcon Metcon (Time) For time (17 min cap) 1-10 T2B Strict HSPU 10-100 DU

4/24/19

April 23, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Front Squat (6×2 @ 80%) Metcon Metcon (Time) In a 10 minute window 800m run + 3 heavy hang cleans Metcon Metcon (Weight) Establish a heavy 3 Hang cleans

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