WOD – Page 198 – CrossFit OwnIt

6/25/21

June 24, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Establish a complex of 3 Push press + 6 Push jerks*Do not push to failure. Focus on good bar path and strong lockout Metcon Metcon (Time) Teams of 2 4 RFT 30 Calorie row or bike 20 Pull-ups 10 Devil’s press (50/35)

6/24/21

June 23, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Back Squat (2×15 @ 65%) Metcon Metcon (Time) 2 Individually timed rounds on the 8th minute 400m run 45 WBS (20/14)

6/23/21

June 22, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting DB bench press (5×8 ) Metcon Metcon (Time) For time 50 Cal row or bike 50 Toes to bar 50 Burpees

6/22/21

June 21, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Power clean and jerk (5 high box jumps + 1 power clean and jerk) 10 Minute EMOM*Building not to failure Metcon Metcon (Time) 3 rounds for time 28 Alt DB snatch (50/35) 28 Single DB box step ups (24/20) (50/35)

6/21/21

June 20, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Front Squat (5×2 @ 88%) Metcon Metcon (Time) For time (15 minute cap) 8 rounds of Cindy 50 WBS (20/14)

6/20/21

June 19, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (15 Minute EMOM) 2 power snatches *Start @ 55% and build Weightlifting Bench Press (3×8 @ 65%) Metcon Metcon (Time) 3 rounds :45 Second plank 20 DB Alt renegade rows 30 Russian twists 40 Air squats

6/19/21

June 18, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner wod 24 minute amrap 100 DU 60 cal row or bike 50 box jump overs (24/20) 40 KB DL (53/35) (2 KB’s) 30 c2b 20 thrusters (95/65)

6/18/21

June 17, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Squat Clean (10 Minute EMOM) 3 Lateral burpees over the bar + 1 Squat clean *Start @ 60% and build Metcon Metcon (Time) 3 RFT 30 OH DB lunges (50/35) (15 each arm) 15 STO (115/75)

6/17/21

June 16, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Back Squat (2×14 @ 65%) Metcon Metcon (AMRAP – Reps) 14 Minute partner AMRAP *You go I go 4-8-12-16-20-24… DB box step overs (24/20) (50/35) Calorie row or bike Pull-ups

6/16/21

June 15, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (10 Minute EMOM) 30 DU (or 20 seconds of work) + 1 Power snatch *Build to a heavy without pushing to failure. Metcon Metcon (Time) 5 RFT 12 Alternating DB snatch (50/35) 12 T2B

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