Siteplicity – Page 309 – CrossFit OwnIt

2/13/19

February 12, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time 1 mile run Weightlifting Snatch Grip Deadlift (6×3 @ 120% of 1RM snatch)

CrossFit OwnIt – CrossFit Weightlifting Front Squat 1×8 @ 60% 1×6 @ 70% 1×4 @ 80% 1×2 @ 85% 1×1 @ 90% 2×1 @ 93% Metcon Metcon (AMRAP – Reps) 3 x 3 min AMRAP 15 Burpee box jump overs (24/20) 30 WBS (20/14) *Rest 1 min between each AMRAP

2/11/19

February 10, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon CrossFit Games Open 15.1 (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75# Metcon CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Hanging Knee Raises 10 Deadlifts, 85# / 55# 5...

2/10/19

February 9, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (Build to a heavy single for the day.) Then drop 20 pounds and do 4 sets x 2 reps. Weightlifting Snatch grip lift off (4×4 @100% of 1RM snatch.) Metcon Metcon (Time) 2 Rounds 300m farmers carry 20 OH lunges w/ empty barbell 30 Sit-ups w/med-ball

2/9/19

February 8, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time (teams of 2) 75 Burpee pull-ups 75 Burpee box jump over (24/20) 75 Bar facing burpees

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...

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