WOD – Page 166 – CrossFit OwnIt

4/18/22

April 17, 2022SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Strict press (6×2 @ 75%) Metcon Metcon (AMRAP – Rounds and Reps) 18 min amrap 9 DL (225/155) 12 burpees 15 T2B

CrossFit OwnIt – CrossFit Weightlifting 1 Squat clean + 1 hang squat clean + 1 power position squat clean (Build to moderate complex) 12 Minute EMOM Weightlifting Split position strict press (5×5 ) Metcon Metcon (Time) 3 rounds 1-3 Strict pull-up w/ negative 10 Bent over row (add weight) 20 Leg lifts to rig 30...

4/16/22

April 15, 2022SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 35 Minute CAP 3 rounds 40 Alt DB snatch (50/35) 40 Burpees 12 Devil’s press (50/35) 1 Round 150 WBS (20/14) *other partner hangs from rig while partner is doing WBS

4/15/22

April 14, 2022SiteplicityWOD0

CrossFit OwnIt – CrossFit Skill Muscle-ups Bully stretch with band, 30 sec / side Bottom of ring dip stretch (feet on floor), 30 sec 2 rounds for quality: 5 Scapula push-ups (scale: knees or bands) 25 sec Ring support (scale: band, scale up: rings tuned out) 5 pause ring dips (scale: bands or leg-assisted) 5...

4/14/22

April 13, 2022SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 30 min amrap 50-40-30-20-10 Cal bike or row Pull ups Push ups Air squats

4/13/22

April 12, 2022SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Deadlift (4×6 @ 75-80%) Metcon Metcon (Time) 7RFT 24 DU (2:1) 18 FR BB lunge (75/55) 12 T2B

4/12/22

April 11, 2022SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting 30 Minutes to work up to a heavy Push press then a heavy Split jerk Weightlifting Push Press Weightlifting Split Jerk Metcon Metcon (AMRAP – Reps) 7 Minute AMRAP Burpees

4/11/22

April 10, 2022SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Back Squat Back Squats 2×8 @ 70% 1xME @ 70% Do not exceed 15 reps on ME set Metcon Metcon (AMRAP – Reps) 4 rounds on the 5th minute 400 m run ME WBS (20/14)

4/10/22

April 9, 2022SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (Every 2 Minutes x 7 rounds) 3 Power snatches @ 70-75% Weightlifting Snatch grip push press (behind the neck) (5×5 @ 65% of 1RM snatch) Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 10 Ring rows w/10 second pause @ top on last rep (difficult back...

4/9/22

April 8, 2022SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 22 Minute AMRAP 100 DU (2:1) 50 2-DB farmers carry lunges (50/35) 40 Alt DB snatch (50/35) 30 HSPU 20 Devils press (50/35)

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