WOD – Page 170 – CrossFit OwnIt

9/16/19

September 15, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 18 min amrap 3-6-9-12-15….. DB thrusters (50/35) Burpees Pull Ups

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (15 min EMOM) 1 power snatch every minute on the minute for 15 mins. Start @ 60% and build from there. Weightlifting Snatch Grip Deadlift (5×4 @ 100% of 1RM snatch. ) Metcon Metcon (Time) 2 RNFT 300m farmers carry 20 second arch body hold 30 v-ups or...

9/14/19

September 13, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 3 rounds 100 DU (2:1) 40 WBS (20/14) 30 Power snatch (75/55) 4 rounds 28 HSPU 14 Squat cleans (165/115) 3 rounds 20 Burpees 20 Push jerk (75/55) 20 C2B

9/13/19

September 12, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Min 0-15 15 min AMRAP 40 Air squats 300m run 20 T2B 10 BBJO (24/20) Metcon Metcon (Weight) Rest 5 mins Min 20-30 Establish heavy jerk from rack (may be push jerk or split jerk)

9/12/19

September 11, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Front Squat (5×2 ) 10 second pause on first rep. Build to a heavy set of 2 Metcon Metcon (AMRAP – Rounds and Reps) 14 min AMRAP 18 WBS (20/14) 36 DU (2:1) 18 Hang DB C&J (50/35) (9 each arm)

9/11/19

September 10, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) “343” 100 DL (145/105) 100 Power cleans (95/65) 100 GTOH (65/35) 43 Burpees *Partner WOD Split barbell movements however but burpees must be completed individually.

9/10/19

September 9, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Back Squat (6×3 build to a heavy 3 for the day) Metcon Metcon (Time) 3-6-9-12-9-6-3 Hang power snatch (95/65) Strict HSPU

9/9/19

September 8, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Push Press (5×2 @ 90-93%) Metcon Metcon (Time) For time 1000m row or 50 cal bike (coaches choice) 50 thrusters (45/35) 30 pull ups

9/8/19

September 7, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Power Clean (15 min EMOM) 1 Power clean every minute on the minute. Build to a heavy for the day. Start @ 60% and build from there. Weightlifting Push Jerk (5×2 @ 75-80%) Metcon Metcon (No Measure) 3 RNFT 40 Second wall-sit 30 Sit-ups 20 Good mornings w/ barbell

9/7/19

September 6, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD For time 5 rounds of: 100 DU (150 single unders) 20 Power snatch (115/75) 10 Bar MU (2:1 pull-up variation)

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