WOD – Page 189 – CrossFit OwnIt

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...

3/7/19

March 6, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Weight) 10 min EMOM 2 hang power snatches @ 60% of 1RM Metcon Metcon (AMRAP – Reps) MetCon (teams of three) Moderate pace 15 min alt emom Bike or row (coaches choice) KB FR hold (35/26) Shuttle runs (24 foot)

3/6/19

March 5, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Front Squat (3×10 @ 55%) Metcon Metcon (Time) For time 12-9-6-3-6-9-12 WBS (20/14) DL (155/105) Lateral burpees over the bar

03/05/19

March 4, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Push Press (5×3 (build to a heavy 3)) Metcon Metcon (Time) 5RFT 8 strict Pull Ups 8 strict HSPU 300 m run

3/4/19

March 3, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Back Squat (6×2 (Build to a heavy double)) Metcon Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 20 alt DB snatch (50/35) 12 Burpees

3/3/19

March 2, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Power Clean (5×2 @ 85% ) Weightlifting 2 Push jerk + 2 Split jerk (Build to moderately heavy complex.) Metcon Metcon (Time) 2 rounds :45 second plank 20 Goodmornings w/ barbell 20 lunges

3/2/19

March 1, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD (teams of 2) 4 RFT 400m run w/ a wall-ball (together) 40 Push jerk (95/65) 40 DL (95/65) 40 Push-ups

3/1/19

February 28, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps) 8 Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 @ 135# / 85# *Round 2 – 13 @ 185# / 115# *Round 3 – 11 @ 225# / 145# *Round...

2/28/19

February 27, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Front Squat (3×6 @ 65%) Metcon Metcon (AMRAP – Reps) Tabata (moderate pace) (80%) 8 rounds at each before moving to the next 20 seconds on/ 10 seconds off Bike Air squat Row 24 foot shuttle run

2/27/19

February 26, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Weight) 12 min EMOM 1 Power snatch + 1 Hang squat snatch (build to heavy complex) Metcon (Time) 5 RFT 12 alt DB snatch (50/35) 12 T2B 12 Burpees Metcon

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