WOD – Page 188 – CrossFit OwnIt

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

9/23/21

September 22, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Push Jerk (Build to a heavy single for the day) *Focus on vertical dip and drive and strong lockout. Speed over load focus. Metcon Metcon (AMRAP – Rounds and Reps) Team of 2: 16 Minute AMRAP 10 T2B 10 DB Thrusters (50/35)

9/22/21

September 21, 2021SiteplicityWOD0

CrossFit OwnIt – Hi-C Metcon Metcon (AMRAP – Reps) 32 min alt emom 40 seconds of work/20 seconds for transition Cal Bike Burpees Cal Row DU

9/21/21

September 20, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×4 @ 75%) Metcon Metcon (Time) For time 5 Squat cleans (135/95) or 60% 4 rounds of Cindy 5 Squat cleans (185/135) or 70% 4 rounds of Cindy 5 Squat cleans (225/155) or 80% *Cindy = 5 pull ups, 10 push ups, 15 air squats

9/20/21

September 19, 2021SiteplicityWOD0

CrossFit OwnIt – Hi-C Weightlifting 10 Minute alt EMOM 9 RDL 9 2-DB seated shoulder press Metcon Metcon (Time) 2 RFT 800m run 16 Devils press

9/19/21

September 18, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (12 Minute EMOM) 1 Squat clean and jerk *start @ 60% and build to no more than 90% Weightlifting Paused Front Squat (Build to a heavy double for the day) 3 Second pause @ bottom of squat. Metcon Metcon (Time) 2 rounds :30 Second hanging L sit...

9/18/21

September 17, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD 24 minute amrap 60 cal row or bike 50 Lateral burpees over the bar 40 Alt DB snatch (50/35) 30 OH DB lunge (50/35) 20 Bar MU/C2B/pull-ups

9/17/21

September 16, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Push Jerk (Build to a heavy 2) Metcon Metcon (Time) 4 RFT 300m Run 15 Hang squat cleans (75/55) 12 STO (75/55) *Goal is to pick a weight athlete can hold unbroken.

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