WOD – Page 197 – CrossFit OwnIt

1/5/19

January 4, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 4 rounds (Partner WOD) You go I go 100 DU (2:1) 25 Push press (95/65) 25 Burpees 2 rounds 50 Pull-ups 50 Empty Barbell thrusters (45/33)

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (Establish 1 RM) 3 @ 60% 2 @ 70% 1 @ 75% 1 @ 80% 1-1-1 Metcon Metcon (Time) 21 HPC (135/95) 21 HSPU 15 HPC (155/105) 15 HSPU 9 HPC (185/135) 9 HSPU

1/3/19

January 2, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Skill Pull-ups (1 ME set of strict Pull Ups or one ME set scale up) Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 25 BBJO (24/20) 50 WBS (20/14) 25 BBJO (24/20) 50 T2B 25 BBJO (24/20)

1/2/19

January 1, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Front Squat (25 min to establish 1 RM Front squat.) Metcon Metcon (Time) Running: 1:1 rest With running clock: 4 x 100m 3 x 200m 2 x 400m *Record total time

12/31/18

December 30, 2018SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Dorie: AMRAP (with a Partner) in 20 minutes Buy In: 150 meter Partner Carry (each) Then, in time remaining: Partner A completes 1 round of: 15 American Kettlebell Swings (53/35 lb) 10 Burpees 5 Ground-to-Overheads (95/65 lb) Partner B performs: Max Wall Ball Shots...

12/30/18

December 29, 2018SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (5 sets x 2 reps @ 80%) Weightlifting Pause snatch grip DL (5×3 @ 95% of 1 RM snatch. 2 sec pause @ knee.) Weightlifting Overhead Squat (5×2 @ 70%)

12/29/18

December 28, 2018SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 4 rounds 400m run 15 C&J(155/105) 10 rounds 10 Burpees 10 C2B

12/28/18

December 27, 2018SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Back Squat 1×5 @ 65% 1×5 @ 70% 1×5 @ 75% 1×5 @ 80% Gymnastics Pull-ups 1 set @ 75% of ME 2 sets @ 80% of ME Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 12 DB snatch (50/35) 10 TTB 8 HSPU

12/27/18

December 26, 2018SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Push Press 1×5 @ 80% 1×3 @ 85% 3×2 @ 90% Weightlifting Split Jerk (4×1 @ 90%) Metcon Metcon (Time) 3RFT 75 DU 15 Power cleans (185/135)

12/26/18

December 25, 2018SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Front Squat 1×5 @ 60% 1×5 @ 65% 2×5 @ 70% Metcon Metcon (Time) For time 12-9-6-3 Thrusters (95/65) Pull-ups *Scale: ring rows 9-6-3 Thrusters (95/65) C2B pull-ups *Scale: jumping pull-ups 6-3 Thrusters (95/65) Bar MU *Scale: jumping C2B

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