WOD – Page 175 – CrossFit OwnIt

1/23/22

January 22, 2022SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (Every 90 seconds x 10 sets) 2 Cleans + 1 Jerk *Build to a heavy for the day Weightlifting RDL (5×5 @ 100% of 1RM clean) Metcon Metcon (AMRAP – Rounds and Reps) From whenever you finish your weightlifting: 12 Minute AMRAP 10 Yoga push-ups 15 DB...

1/22/22

January 21, 2022SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 5 rounds (partner) 100 DU 20 HSPU 30 Back squats (95/65) 20 Power clean (95/65) 10 Bar MU/ 15 c2B/pull-ups

1/21/22

January 20, 2022SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Strict press (4×8 (building) Metcon Metcon (Time) 5 RFT 16 single arm alt devils press (50/35) 10 box jumps (30/24)

1/20/22

January 19, 2022SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 8 individually timed rounds (E5MOM) 300 m run 15 WBS (20/14) 10 T2B *record slowest round + fastest round=total

1/19/22

January 18, 2022SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Back Squat (Find a heavy single for the day) 5-3-3-2-1-1-1 Metcon Metcon (AMRAP – Rounds and Reps) Team of 2 (you go I go ) 18 min AMRAP 40 DL (185/135) 40 2 DB box step overs (24/20) (50/35) 40 cal bike or row

1/18/22

January 17, 2022SiteplicityWOD0

CrossFit OwnIt – Hi-C Weightlifting Push Press (5×4 @ same weight as last week or 80%) Metcon Metcon (AMRAP – Reps) Death by burpees Weightlifting Bicep curl (5×10 empty barbell)

1/17/22

January 16, 2022SiteplicityWOD0

CrossFit OwnIt – CrossFit Skill Pull-ups Week 1 – Pull-up progression 3 rounds for quality: 15 sec Hollow hold (scale: knees bent) 15 sec Arch hold 10 Kipping swings, feet together 10 Ring rows 5-10 second top-of-pull-up hold (scale: two slow negatives with toes on box if needed, scale up: strict pull-up into hold) 5...

1/16/22

January 15, 2022SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (14 Minute EMOM) 2 Power snatches @ 80-85% for all 14 minutes Weightlifting Bench Press (5×3 (build to a heavy 3) Metcon Metcon (Time) 2-3 rounds :45 Wall-sit 10 Chin ups (or barbell assisted supinate chin ups 20 Med ball sit ups 30 Barbell good mornings 40 Jump...

1/15/22

January 14, 2022SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 25 Minute AMRAP 50 Calorie row or bike 40 Burpee box jump overs (24/20) 30 Back rack lunges (95/65) 20 HPC (95/65) 10 Devils press (50/35)

1/14/22

January 13, 2022SiteplicityWOD0

CrossFit OwnIt – Hi-C Weightlifting Deadlift (3 sets @ 70%) AMRAP -2 reps x 3 sets Metcon Metcon (Time) For Time 27-21-15-9 Single DB box step ups (50/35) (24/20) Alt single DB HPC and jerk (50/35)

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