WOD – Page 187 – CrossFit OwnIt

3/17/19

March 16, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk 3 @ 65% 3 @ 70% 3 @ 75% x 4 sets Weightlifting Clean grip RDL (5×4 @ 100% of 1RM Clean) Metcon Metcon (Time) 2 rounds not for time: 200m farmers carry :45 second plank 25 good mornings w/ barbell

3/16/19

March 15, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 5 rounds (teams of 2) 400m run 30 Devil press (50/35) 20 WBS (20/14) 10 Cleans (185/135)

3/15/19

March 14, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps) 3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes, including 3-minute rest period CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP...

3/14/19

March 13, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Weight) 7 min EMOM 5 Thrusters (95/65) Metcon Metcon (AMRAP – Reps) 4 rounds moderate pace 1 min Bike 1 min Front rack barbell hold (95/65) 1 min Row 1 min Ab mat sit-ups

3/13/19

March 12, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Front Squat 15 min EMOM 1 Front squat (Build in weight) Metcon Metcon (Time) 3 rounds for time 400m run 21 WBS (20/14) 12 DL (225/155)

3/12/19

March 11, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Push Jerk (6×2 (work up to a heavy double)) Metcon Metcon (Time) For time 75 DU (2:1) 50 DB hang C&J (50/35) 75 DU 50 Burpees 75 DU

3/11/19

March 10, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3×10 @ 55%) Metcon Metcon (Time) 4 RFT 15 Power snatch (75/55) 15 Pull-ups

3/10/19

March 9, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (5×2 @ 80% ) Weightlifting Behind the neck snatch grip push press (5×5 @ 75% of 1RM snatch) Metcon Metcon (No Measure) 2 RNFT :45 second plank 20 V-ups 20 sit-ups with med-ball

3/9/19

March 8, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time (partner workout) 33-27-21-15-9 WBS (20/14) Burpees 5 rounds 100 DU 20 Push press (115/75)

03/08/19

March 7, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps) 200-ft. dumbbell overhead lunge 50lb/35lb 50 dumbbell box step-ups 24in/20in 50 strict handstand push-ups 200-ft. handstand walk Time cap: 10 minutes Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps) 200-ft. dumbbell front-rack lunge 50lb/35lb 50 dumbbell box step-ups 50...

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