WOD – Page 175 – CrossFit OwnIt

7/15/19

July 14, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 4RFT 21 WBS (20/14) 18 Pull ups 15 KBS (53/35) 12 HSPU

CrossFit OwnIt – CrossFit Weightlifting Power Clean (5 x 2 @ 80%) Weightlifting Behind The Neck Jerk (5×2 @ 70% of 1RM split jerk) Metcon Metcon (Time) 3 RNFT 20 DB RDLS 15 Bent over rows 10 DB strict press

7/13/19

July 12, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (No Measure) Anniversary party 10-1! Bring a friend

7/12/19

July 11, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Push Jerk Establish a heavy triple push jerk for the day from rack (focus on vertical torso position in the dip) Metcon Metcon (AMRAP – Reps) 7 min AMRAP 2-4-6-8-10-12 etc… Hang squat clean (95/65) HRPU

7/11/19

July 10, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Front Squat Heavy double Front squat (5 second pause in bottom position) *Focus is on tall chest > load Metcon Metcon (AMRAP – Reps) In teams of 3: For 5 total rounds: Partner 1: 45 seconds bike/row/ski Partner 2: 45 seconds burpee box jump over (24/20) Partner 3: 45 seconds...

7/10/19

July 9, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (5×5 @ 65-70%) Metcon Metcon (Time) For time 3 rounds of: 15 Snatch (75/55) 300m run 2 rounds of: 30 alt DB snatch (50/35) 300m run

7/9/19

July 8, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Deadlift (5×2 @ 85%) Metcon Metcon (Time) 1-10 Back squats (135/95) 30 DU (2:1)

7/8/19

July 7, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 22 min AMRAP 55 WBS (20/14) 12 Cleans (135/95) 55 T2B 12 Cleans (185/135) 55 HSPU 12 Cleans (225/155) 55 Burpees * 60% 70% 80% for cleans.

7/7/19

July 6, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Snatch (5 sets x 2 reps @ 80%) Weightlifting Snatch Balance (3 sec pause @ bottom of squat) (4 sets x 3 reps @ 70% of 1RM snatch) Metcon Metcon (Time) 2 rounds 300m farmers carry or OH plate carry 30 Empty barbell RDLS 30 Sit-ups w/or w/out medball

7/6/19

July 5, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Teams of 2 (partner wod you go I go) Buy in: 60 cal bike; row or ski (coaches choice) 4 rounds of 24 Burpee Box Jumps Over (24/20) 12 Bar Mu 6 squat snatches (155/105)

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