WOD – Page 165 – CrossFit OwnIt

11/10/19

November 9, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Hang Snatch (15 min EMOM) 1 hang snatch every minute on the minute. Start @ 60% and build. Can be power or squat Weightlifting Snatch grip lift off (4×4 @ 100% of 1RM snatch) Metcon Metcon (Time) 2 rounds 300m farmers carry 30 should taps (in plank) 30 good mornings...

11/9/19

November 8, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 10 RFT (partner WOD 15 Power clean (135/95) 15 T2B 15 HSPU

11/8/19

November 7, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Crossfit Games Open 20.5 (Ages 16-54) (Time) For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10 /9 ft. Time cap: 20 min. Metcon Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time) For time, partitioned any way: 40 chin-over-bar pull-ups 80-cal. row 120...

11/7/19

November 6, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Front Squat (2×17 @ 50-55% from the rack) *Speed squats Metcon Metcon (AMRAP – Reps) 4 min Cal bike conversational pace 20 seconds rest 4 min Alt between 10 empty bb oh lunge and 10 burpees 20 seconds rest 4 min row 20 seconds rest 4 min 600-800 m jog

11/6/19

November 5, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Push Jerk (5×5 build to a heavy ) Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 50 Air squats 50 DU (2:1) 10 STO (135/95)

11/5/19

November 4, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×5 @ 70-75%) Metcon Metcon (Time) 3 Rounds 300m run 16 T2B Right into.. 3 Rounds 300m run 6 Bar MU

11/4/19

November 3, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 21 min AMRAP 55 Cal row or bike 45 OHS (95/65) 35 Burpee pull-ups 45 WBS (20/14) 55 Single arm OH DB lunge (50/35)

11/3/19

November 2, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Hang Clean (18 min EMOM) 1 hang clean. Start @ 60% and build. Weightlifting Strict press (5×5 @ light/moderate weight ) Metcon Metcon (Time) 2 rounds :30 sec plank 20 single leg RDL (10 each leg) 10 Strict toes to bar (or scale)

11/2/19

November 1, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Teams of 2 21-18-15-12-9-6-3 DB Thrusters (50/35) DB burpees (50/35) 5 rounds 300 m run 10 BMU *20 of any challenging pull up variation

11/1/19

October 31, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Crossfit Games Open 20.4 (Ages 16-54) (Time) For time: 30 box jumps, 24 in/20 in 15 clean and jerks, 95 / 65lb 30 box jumps, 24 in /20 in 15 clean and jerks, 135 / 85 lb 30 box jumps, 24 in /20 in 10 clean and jerks, 185 /...

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