Siteplicity – Page 94 – CrossFit OwnIt

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CrossFit – Sun, Oct 20

October 19, 2024SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Hang clean and jerk (Weight) Every 90 seconds x 8 sets 1 hang clean and jerk *start at 60% and build to a heavy Weightlifting CrossFit track Split position strict press (5 sets x 5 reps @ low weight) Metcon Metcon (Time) 3 rounds :20 hollow hold 20 barbell good...

CrossFit – Sat, Oct 19

October 18, 2024SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time 5 rounds 6 lateral burpees over the bar 6 C&J (135/95) 1 round 20 bar muscle ups 40 front rack lunges (135/95) 20 bar muscle ups 3 rounds 50 DU (2:1) 50 synchro air squats

CrossFit – Sat, Oct 19

October 18, 2024SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time 5 rounds 6 lateral burpees over the bar 6 C&J (135/95) 1 round 20 bar muscle ups 40 front rack lunges (135/95) 20 bar muscle ups 3 rounds 50 DU (2:1) 50 synchro air squats

CrossFit – Sat, Oct 19

October 18, 2024SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time 5 rounds 6 lateral burpees over the bar 6 C&J (135/95) 1 round 20 bar muscle ups 40 front rack lunges (135/95) 20 bar muscle ups 3 rounds 50 DU (2:1) 50 synchro air squats

CrossFit – Sat, Oct 19

October 18, 2024SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time 5 rounds 6 lateral burpees over the bar 6 C&J (135/95) 1 round 20 bar muscle ups 40 front rack lunges (135/95) 20 bar muscle ups 3 rounds 50 DU (2:1) 50 synchro air squats

CrossFit – Sat, Oct 19

October 18, 2024SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time 5 rounds 6 lateral burpees over the bar 6 C&J (135/95) 1 round 20 bar muscle ups 40 front rack lunges (135/95) 20 bar muscle ups 3 rounds 50 DU (2:1) 50 synchro air squats

CrossFit – Sat, Oct 19

October 18, 2024SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time 5 rounds 6 lateral burpees over the bar 6 C&J (135/95) 1 round 20 bar muscle ups 40 front rack lunges (135/95) 20 bar muscle ups 3 rounds 50 DU (2:1) 50 synchro air squats

CrossFit – Fri, Oct 18

October 17, 2024SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Front Squat (5 sets x 3 reps @ 65% ) Recovery track Metcon (Time) 20 minutes of zone 2 Metcon CrossFit track Metcon (Time) For time 10-9-8-7-6-5-4-3-2-1 Strict HSPU 1-2-3-4-5-6-7-8-9-10 Thrusters (95/65) Recovery track metcon Metcon (Time) For time 10-9-8-7-6-5-4-3-2-1 DB push press 1-2-3-4-5-6-7-8-9-10 KB goblet squats

CrossFit – Fri, Oct 18

October 17, 2024SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Front Squat (5 sets x 3 reps @ 65% ) Recovery track Metcon (Time) 20 minutes of zone 2 Metcon CrossFit track Metcon (Time) For time 10-9-8-7-6-5-4-3-2-1 Strict HSPU 1-2-3-4-5-6-7-8-9-10 Thrusters (95/65) Recovery track metcon Metcon (Time) For time 10-9-8-7-6-5-4-3-2-1 DB push press 1-2-3-4-5-6-7-8-9-10 KB goblet squats

CrossFit – Fri, Oct 18

October 17, 2024SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Front Squat (5 sets x 3 reps @ 65% ) Recovery track Metcon (Time) 20 minutes of zone 2 Metcon CrossFit track Metcon (Time) For time 10-9-8-7-6-5-4-3-2-1 Strict HSPU 1-2-3-4-5-6-7-8-9-10 Thrusters (95/65) Recovery track metcon Metcon (Time) For time 10-9-8-7-6-5-4-3-2-1 DB push press 1-2-3-4-5-6-7-8-9-10 KB goblet squats

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