WOD – Page 187 – CrossFit OwnIt

10/3/21

October 2, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Power clean + Push jerk 15 min EMOMMinute 0-5 3 Power clean and jerks @ 70% Minute 5-10 2 Power clean and jerks @ 80% Minute 10-15 1 Power clean and jerk @ 85% Weightlifting Tempo front squats (5×3 @ 60-65% of 1Rm front squat (light)) 3 Second descend, 3...

10/2/21

October 1, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 20 rounds (10 each partner. Alternate rounds with partner) 8 HPC (135/95) 6 Later burpees over the bar 2 bar MU/c2b/pull-ups/2:1 ring rows

10/1/21

September 30, 2021SiteplicityWOD0

CrossFit OwnIt – Hi-C Metcon Metcon (Time) 32 min alt emom 5 power snatches 100-150 m run 5 squat clean thrusters 10 burpees

9/30/21

September 29, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×3 @ 80%) Metcon Metcon (Time) In teams of 2: 3RFT 36 Calorie bike or row 36 OH Single DB lunge (50/35) 36 Pull-ups

9/29/21

September 28, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Strict press (6×2 building) Metcon Metcon (Time) For time 1-2-3-4-5-6-7-8-9-10 Clean & jerk (115/75) HSPU

9/28/21

September 27, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 30 min amrap 75 DU (2:1) 30 WBS 20 T2B 10 FS (185/135)or 65% squat clean max 5 devils press (50/35)

9/27/21

September 26, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Deadlift (3×10 @ 70%) Metcon Metcon (Time) 5 individually timed rounds (E5MOM) 400m Run 10 BBJO (24/20)

9/26/21

September 25, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Power snatch + Hang power snatch + OHS (*Start @ 60% of 1RM power snatch and go up by feel) 14 Minute EMOM Weightlifting Snatch Balance (5×2 @ 70% ) Metcon Metcon (Time) 2 Rounds 10 Dead-bugs 10 Single leg crossbody ttb (5 per leg) 20 Russian twists w/ plate...

9/25/21

September 24, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Buy in: 50 FR barbell lunge (115/75) 3 rounds 20 Burpee box jump overs (24/20) 30 Power cleans (115/75) 20 Bar MU/ C2B/pull-ups/ring rows) Cash out: 50 FR barbell lunge (115/75)

9/24/21

September 23, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (16 Minute alt EMOM) 3 Power snatches @ 65-70% 11/9 Calorie row or bike *Scale to 40 seconds of moderate pace on machine Metcon Metcon (Time) 4 Individually timed rounds every 5 minutes (E5MOM) 12 DB box step overs (50/35) (24/20) 400m Run

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