WOD – Page 14 – CrossFit OwnIt

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CrossFit – Sun, Dec 22

December 21, 2024SiteplicityWOD0

CrossFit OwnIt – CrossFit weightlifting Clean and Jerk (14 minute EMOM 1 clean and jerk @ 80% across ) weightlifting Clean grip lift off (5 sets x 3 reps @ 100% of clean ) Metcon Metcon (Time) 3 rounds 1 minute plank 20 banded good mornings 15 1-DB tricep extensions

CrossFit – Sun, Dec 22

December 21, 2024SiteplicityWOD0

CrossFit OwnIt – CrossFit weightlifting Clean and Jerk (14 minute EMOM 1 clean and jerk @ 80% across ) weightlifting Clean grip lift off (5 sets x 3 reps @ 100% of clean ) Metcon Metcon (Time) 3 rounds 1 minute plank 20 banded good mornings 15 1-DB tricep extensions

CrossFit – Sun, Dec 22

December 21, 2024SiteplicityWOD0

CrossFit OwnIt – CrossFit weightlifting Clean and Jerk (14 minute EMOM 1 clean and jerk @ 80% across ) weightlifting Clean grip lift off (5 sets x 3 reps @ 100% of clean ) Metcon Metcon (Time) 3 rounds 1 minute plank 20 banded good mornings 15 1-DB tricep extensions

CrossFit – Sun, Dec 22

December 21, 2024SiteplicityWOD0

CrossFit OwnIt – CrossFit weightlifting Clean and Jerk (14 minute EMOM 1 clean and jerk @ 80% across ) weightlifting Clean grip lift off (5 sets x 3 reps @ 100% of clean ) Metcon Metcon (Time) 3 rounds 1 minute plank 20 banded good mornings 15 1-DB tricep extensions

CrossFit – Sun, Dec 22

December 21, 2024SiteplicityWOD0

CrossFit OwnIt – CrossFit weightlifting Clean and Jerk (14 minute EMOM 1 clean and jerk @ 80% across ) weightlifting Clean grip lift off (5 sets x 3 reps @ 100% of clean ) Metcon Metcon (Time) 3 rounds 1 minute plank 20 banded good mornings 15 1-DB tricep extensions

CrossFit – Sun, Dec 22

December 21, 2024SiteplicityWOD0

CrossFit OwnIt – CrossFit weightlifting Clean and Jerk (14 minute EMOM 1 clean and jerk @ 80% across ) weightlifting Clean grip lift off (5 sets x 3 reps @ 100% of clean ) Metcon Metcon (Time) 3 rounds 1 minute plank 20 banded good mornings 15 1-DB tricep extensions

CrossFit – Sat, Dec 21

December 20, 2024SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner workout 30 min AMRAP 40 cal row or bike 30 T2B 20 synchro alt hang DB snatch (50/35) 10 BBJO (24/20)

CrossFit – Sat, Dec 21

December 20, 2024SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner workout 30 min AMRAP 40 cal row or bike 30 T2B 20 synchro alt hang DB snatch (50/35) 10 BBJO (24/20)

CrossFit – Sat, Dec 21

December 20, 2024SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner workout 30 min AMRAP 40 cal row or bike 30 T2B 20 synchro alt hang DB snatch (50/35) 10 BBJO (24/20)

CrossFit – Sat, Dec 21

December 20, 2024SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner workout 30 min AMRAP 40 cal row or bike 30 T2B 20 synchro alt hang DB snatch (50/35) 10 BBJO (24/20)

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