WOD – Page 173 – CrossFit OwnIt

2/10/22

February 9, 2022SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (14 Minute alt EMOM) 10 Box jump overs (24/20) 3 Power snatches @ 70-75% Metcon Metcon (Time) 5 Individually timed rounds E4MOM 200m run 8 Squat clean thrusters (115/75)

2/9/22

February 8, 2022SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Seated 2-DB Strict press (Same weight as last week) 5×12 Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP (you go I go) Partner WOD 40 Alt DB hang C&J (50/35) 40 WBS (20/14) 40 Calorie bike/row

2/8/22

February 7, 2022SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Front Squat (5×6 @ 70%) Metcon Metcon (Time) 4RFT 16 T2B 16 single DB box step ups (24/20) (50/35) 48 DU (2:1)

2/7/22

February 6, 2022SiteplicityWOD0

CrossFit OwnIt – CrossFit Skill Pull-ups Week 4 – CTB progression 2 rounds for quality: 20 sec Hollow hold (scale: knees bent) 20 sec Arch hold 10 Kipping swings, feet together 10 Bat wing rows with 2 sec pause at top 5-10 second CTB top-of-pull-up hold (scale: with barbell on rack from seated on floor,...

2/6/22

February 5, 2022SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting 1 DL + 1 Clean + 1 Hang clean + 1 Jerk (1 DL + 1 Clean + 1 Hang clean + 1 Jerk) Every 90 seconds x 12 sets *Build up to 85% of 1 RM clean only. Weightlifting Clean grip lift off (5×5 @ 100% of 1RM clean)...

2/5/22

February 4, 2022SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 30 rounds for time I go you go (partner does full round before switching) 1 bar MU 2 power clean (95/65) 3 front squats 4 shoulder to overhead *30 minute cap

2/4/22

February 3, 2022SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 40 min alt emom 45 seconds on/ 15 seconds off Cal Bike Burpees to target Cal Row FR KB hold Rest

2/3/22

February 2, 2022SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (14 Minute alt EMOM) 10 Single DB box step ups (50/35) (24/20) 3 Power snatches @ 65-70% Metcon Metcon (Time) 4 individually timed rounds E6MOM 400 m run 16 single DB alt devils press (50/35)

2/2/22

February 1, 2022SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Front Squat (4×8@ 65%) Metcon Metcon (Time) Team of 2 For Time 100 cal row or bike 30 thrusters (95/65) 50 cal row or bike 30 thrusters (95/65) 25 cal row or bike 30 thrusters (95/65)

2/1/22

January 31, 2022SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Seated 2-DB Strict press 5×10 Metcon Metcon (Time) 3 RFT 20 Power cleans (135/95) 15 Strict HSPU 100 DU

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