WOD – Page 196 – CrossFit OwnIt

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.

7/11/21

July 10, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Power Clean (14 minute EMOM) 2 Power clean singles w/ a 2 second pause in the receiving position. *Start light and build to about 75-80%. Weightlifting Bench Press (5×3 @ 70-75%) Metcon Metcon (Time) 2 rounds :45 Second wall-sit 16 Strict alt leg toes to bar 20 Med-ball sit ups...

7/10/21

July 9, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner workout For time 2 rounds 400m run (together) 20 Power cleans (135/95) 20 Cal row or bike 3 rounds 75 DU (2:1) 20 FR barbell lunge (95/65) 10 Bar MU (2:1 pull up variation)

7/9/21

July 8, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 12 TTB 12 BBJO (24/20) 12 Alt DB hang C&J (50/35) Metcon Metcon (Weight) From minute 15-25 Establish a heavy complex of: 1 Squat clean + 1 hang squat clean + 1 jerk

7/8/21

July 7, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Front Squat (3×4 @ 88%) Metcon Metcon (Time) 3 RFT (15 minute cap) 600m run 15 Hang power snatches (95/65) 5 Wall walks

7/7/21

July 6, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Push Press (3×10 @ 60%) Weightlifting Deadlift (5×4 @ 75-80%) Weightlifting Bicep curl (3 x 15 empty barbell bicep curl)

7/6/21

July 5, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#

7/5/21

July 4, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Back Squat (Establish a 3RM for the day) Metcon Metcon (Time) 5 RFT 30 DU (2:1) 9 Pull-ups 6 Lateral burpees over the bar 3 Power cleans (185/135) or 70%

7/4/21

July 3, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Snatch (14 Minute EMOM) 1 Snatch + 1 pause OHS *2 Second pause in bottom of squat Weightlifting Snatch Pull (5×3 @ 95-100% of 1RM snatch. ) Metcon Metcon (Time) 2 rounds 200m farmers carry 25 Hollow body rocks 20 Plank rotations 12 DB renegade rows

7/3/21

July 2, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) Partner workout (you go I go) Jolly51 30 Minute AMRAP 200 meter run 51 Pull-Ups 200 meter run 51 Air Squats 200 meter run 51 Push-Ups 200 meter run 51 Box Jumps (24/20 in) 200 meter run 51 Dips 200 meter run 51 Sit-Ups 200 meter...

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