WOD – Page 195 – CrossFit OwnIt

7/21/21

July 20, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit

7/20/21

July 19, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Strict press (4×4 @ 65-70%) Metcon Metcon (AMRAP – Reps) 12 Minute alt EMOM BBJO Rest

CrossFit OwnIt – Hi-C Metcon Metcon (Time) For time (15 minute cap) 12-9-6-3 Thrusters Pull-ups 3-6-9-12 T2B Thrusters Weightlifting Thruster (@ Minute 20) 10 Minutes to establish 1RM thruster. *May not jerk and may not pause before going overhead

7/18/21

July 17, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (14 Minute EMOM ) 2 Power snatch singles w/ 2 second pause in the receiving position. Start light and build to 75-80% only. Weightlifting Behind the neck snatch grip push press (5×5 @ 70% of 1RM Snatch) Metcon Metcon (Time) 2 Rounds of :45 Second FR KB hold...

7/17/21

July 16, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD For time 3 rounds 40 Cal row or bike 30 C2B/pull-ups/ring rows 20 Power snatches (95/65) 3 rounds 200m run (together) 20 Alt hang DB C&J (50/35) 15 Bar MU

7/16/21

July 15, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting 1 Power clean + 1 Hang power clean + 2 STOH 12 Minutes to establish heavy complex of: 1 power clean + 1 hang power clean + 2 STOH Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 15 T2B 12 Box jumps (24/20) 9 Devil’s press (50/35)

7/15/21

July 14, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Back Squat (4×4. Start @ 70% and build to a heavy set of 4) Metcon Metcon (AMRAP – Reps) 10 Minute EMOM 5-10 Thrusters (95/65) Pick a difficult but achievable number for all 10 sets

7/14/21

July 13, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Deadlift (3×10 @ 70%) Metcon Metcon (Time) 3 RFT 400m Run 30 Alt DB snatch (50/35) 20 HSPU/ 25 HRPU/ or barbell strict press

7/13/21

July 12, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Squat Snatch (12 minute EMOM) 20 DU + 1 Squat snatch (building in weight) Metcon Metcon (Time) For time 80 WBS (20/14) 60 Pull-ups 20 2 DB box step overs (50/35)

7/12/21

July 11, 2021SiteplicityWOD0

CrossFit OwnIt – Hi-C Metcon Grettel (Time) 10 Rounds For Time: 3 Clean and Jerks (135/95 lb) 3 Burpees Over the BarTo learn more about Grettel click here Weightlifting Front Squat (@ Minute 15) Establish a 2RM front squat from the floor. The first rep may be a squat clean.

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