WOD – Page 197 – CrossFit OwnIt

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%

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...

7/2/21

July 1, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 35 min alt emom (40/20) Cal Row Burpees Cal bike Shuttle run Plank Hold

7/1/21

June 30, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Front Squat (5×3 @ 88%) Weightlifting Deadlift (5×3 @ 75-80%) Weightlifting Bicep curl (3×10 Empty barbell bicep curls)

6/30/21

June 29, 2021SiteplicityWOD0

CrossFit OwnIt – Hi-C Weightlifting Hang squat clean (12 minute alt EMOM) 6 DB box step overs 3 Hang squat cleans Metcon Metcon (Time) Partner workout 2 Rounds for time 22 Bar MU (or pull up variation) 22 Calorie row or bike (each partner) 22 STO

6/29/21

June 28, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Back Squat (1×17 @ 65%) Metcon Metcon (Time) 2 Individually timed rounds on the 8th minute 400m run 55 WBS (20/14)

6/28/21

June 27, 2021SiteplicityWOD0

CrossFit OwnIt – Hi-C Weightlifting Hang Power Snatch (10 Minute alt EMOM) 50 DU 4 Hang pwoer snatches Metcon Metcon (Time) 5 RFT 6 BBJO 12 T2B 18 DB snatch

6/27/21

June 26, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Squat Clean (14 Minute EMOM) 1 Squat clean. *Start @ 60% and build. Weightlifting Split Jerk (6×1 ) *Start light and build to a heavy single based off of feel Metcon Metcon (Time) 3 rounds :45 Second OH DB hold 30 Alt leg v-ups 20 Hollow body rocks 10 DB...

6/26/21

June 25, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 3 rounds 100 DU (2:1) 30 Thrusters (95/65) 20 Lateral burpees over the bar 3 rounds 20 Front rack lunges (95/65) 20 Toes to bar 20 DB STO (50/35) (5 each arm each partner)

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