WOD – Page 122 – CrossFit OwnIt

CrossFit – Tue, Dec 19

December 18, 2023SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (3 reps @ 75% 3 reps @ 78% x 4 sets ) Metcon Metcon (Time) For time 40 T2B 80 WBS (20/14) 40 C2B pull ups

CrossFit – Mon, Dec 18

December 17, 2023SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Front Squat (4 sets x 4 reps @ 70%) Metcon Metcon (Time) In teams of 2 4 RFT 75 DU/125 single unders (each) 25-20-15-10 Cleans (185/125)

CrossFit – Sun, Dec 1

December 16, 2023SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Front Squat (4 sets x 4 reps @ 70% )

CrossFit – Sat, Dec 16

December 15, 2023SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner workout 20 minute AMRAP 20 T2B 30 power cleans (135/95) 40 Alt DB snatch (50/35) 50 calorie bike or row

CrossFit – Fri, Dec 15

December 14, 2023SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Metcon Metcon (AMRAP – Reps) 2 minutes on/90 seconds off x 5 rounds 10 thrusters (75/55) 10 pull ups Max shuttle runs with remaining time

CrossFit OwnIt – CrossFit Weightlifting Front Squat (5 sets x 5 reps @ 60%) Metcon Metcon (AMRAP – Reps) 2 minutes on/90 seconds off x 5 rounds 10 thrusters (75/55) 10 pull ups Max shuttle runs with remaining time

CrossFit – Thu, Dec 14

December 13, 2023SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Clean Pull (4 sets x 4 reps @ 90% of clean ) Metcon Metcon (AMRAP – Reps) 25 minute Alt EMOM at recovery pace 12/10 calorie bike 1-2 rope climbs 12/10 calorie row 2-5 wall walks 100m run

CrossFit – Wed, Dec 13

December 12, 2023SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (7 sets x 2 reps @ 75%) Metcon Metcon (Time) 3 RFT 40 single under cross overs 30 WBS (20/14) 20 push ups Metcon Metcon (Time) Run club at 4:30pm

CrossFit – Wed, Dec 13

December 12, 2023SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (7 sets x 2 reps @ 75%) Metcon Metcon (Time) 3 RFT 40 single under cross overs 30 WBS (20/14) 20 push ups Metcon Metcon (Time) Run club at 4:30pm 400m warm up 3 rounds 800m run hard 1200m run recovery 2 min rest between each round 400m...

CrossFit – Sat, Dec 2

December 1, 2023SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time (partner) 20 clean and jerks (115/75) 40 T2B 20 snatches (115/75) 50 calorie row or bike 15 clean and jerks (115/75) 30 ring or bar MU 15 snatches (115/75) 50 calorie row or bike 10 clean and jerks (115/75) 20 burpee pull ups 10 snatches (115/75)

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