WOD – Page 176 – CrossFit OwnIt

1/13/22

January 12, 2022SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Back Squat (Work up to a heavy 2 for the day) Metcon Metcon (Time) 7 individually timed rounds E4MOM 300 m run 10 pull ups *push the run pace

CrossFit OwnIt – Hi-C Skill Toes-To-Bar Week 5 2 rounds for quality: 5 each way Hollow to arch rolls (scale: holds) 10 Kipping swings w/ towel/shirt between feet 5 Hollow lat pullback 5 Strict and slow knee raises to l-sit (scale: lying knee raises or tuck up) 8 minute time limit: Scaled: Try a new...

1/11/22

January 10, 2022SiteplicityWOD0

CrossFit OwnIt – Hi-C Weightlifting Push Press (6×3) *At heaviest set of 5 push press from last Friday (80% if missed this day) Metcon Metcon (Time) 3 RFT 21 2-DB front squats 7 Wall walks 75 DU

1/10/22

January 9, 2022SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (14 Minute alt EMOM) 14 WBS (20/14) 4 Power snatches @ 60% Metcon Metcon (AMRAP – Rounds and Reps) 9 Minute AMRAP 12 T2B 9 power cleans (115/75) 6 STO (115/75)

1/9/21

January 8, 2022SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Hang Power Clean (15 Minute EMOM) 2 Hang power cleans + 2 Front squats @ 80-85% for all 15 minutes. Weightlifting Split Jerk (7×1 @ 80-85%) Metcon Metcon (AMRAP – Rounds and Reps) *From whenever you finish your weightlifting: 12 Minute AMRAP 5 Negative push-ups 10 Strict leg lifts +...

1/8/22

January 7, 2022SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 3 rounds 20 Alt DB hang C&J (50/35) 20 Lateral burpees over the bar 3 rounds 20 Synchro air squats 20 Strict HSPU 3 rounds 20 FR lunge (115/75) 15 Bar MU

1/7/22

January 6, 2022SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Push Press (5×5) Work up to a heavy set of 5 5-5-5-5-5 Metcon Metcon (AMRAP – Reps) Death by thrusters 1-2-3-4-5-6-7-8-9-10… 95/65

1/6/22

January 5, 2022SiteplicityWOD0

CrossFit OwnIt – Hi-C Weightlifting Back Squat (Work up to a heavy 3 for the day) Metcon Metcon (Time) 5 Individually timed rounds E3MOM 16 Box jump overs 12 Hang power snatch

1/6/21

January 5, 2022SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Back Squat (Work up to a heavy 3 for the day ) Metcon Metcon (Time) 5 individually timed rounds E3MOM 16 box jump overs (24/20) 12 hang power snatch (75/55)

1/5/21

January 4, 2022SiteplicityWOD0

CrossFit OwnIt – CrossFit Skill Toes-To-Bar 2 rounds for quality: 5 each way Hollow to arch rolls (scale: holds) 5 Kipping swings w/ towel/shirt between feet 5 Hollow lat pullback (scale: lat pull-down with band) 5 Kipping leg raises, increasing in height each rep Every 30 sec for 5 min: *shoot for 1 more rep...

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