WOD – Page 168 – CrossFit OwnIt

3/30/22

March 29, 2022SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting DB bench press (4×12 across (same as last week) Metcon Metcon (Time) 5 RFT 4 Wall walks 12 Power cleans (155/105) 48 DU (75 SU)

3/29/22

March 28, 2022SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3×6@ 70%) Metcon Metcon (AMRAP – Rounds and Reps) 18 min AMRAP 8 WBS (20/14) 4 Push Ups 2 BMU ( 4 pull ups or variation)

3/28/22

March 27, 2022SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Push Press (7×1) 1 Push press + 1 Split jerk @ 85% of 1RM push press Metcon Metcon (Time) 4 RFT 9 DL (225/155) 18 Box jump overs (24/20)

CrossFit OwnIt – CrossFit Weightlifting Snatch (12 Minute EMOM) 3 Snatches @ 65-75% Weightlifting Bench Press (Build to 1RM) Metcon Metcon (Time) 3 Rounds 20 Banded good mornings 25 Russian twists :45 Second wall sit 15 bicep curls

3/26/22

March 25, 2022SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 3 Rounds for time 15 Power cleans (135/95) 100 DU 15 Bar MU 2 rounds 1,000m row/50 calorie bike 50 WBS (20/14) 50 Burpees

3/25/22

March 24, 2022SiteplicityWOD0

CrossFit OwnIt – CrossFit Skill Muscle-ups (Ring MU progression ) Week 1 Bully stretch with band, 30 sec / side Bottom of ring dip stretch (feet on floor), 30 sec 3 rounds for quality: 5 Scapula push-ups (scale: knees or bands) 5 Tricep push-ups (scale: knees or bands) 10 sec Ring support (scale: band, scale...

3/24/22

March 23, 2022SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting DB bench press (5×10 across) Metcon Metcon (AMRAP – Rounds and Reps) 14 min AMRAP 11 hang power cleans (135/95) 11 push ups 11 T2B

3/23/22

March 22, 2022SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Back Squat (4×4 @ 70%) Metcon Metcon (Time) 3RFT 60 air squats 400 m run 20 pull ups

3/22/21

March 21, 2022SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Push Press (1 Push press + 1 Split Jerk) 8×1 @ heavy from last week or 80% of 1RM push press max Metcon Metcon (AMRAP – Reps) 20 Minute alt EMOM 12/10 Cal row 12 Burpees 12/10 Cal bike 50 DU (2:1) *Or 45 seconds of work/15 seconds rest

3/21/22

March 20, 2022SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Deadlift (6×4 @ 75-80%) Metcon Metcon (Time) 4 RFT 15 WBS (20/14) 18 Alt DB C&J (50/35) 21 Box jumps overs (24/20)

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