WOD – Page 200 – CrossFit OwnIt

6/10/21

June 9, 2021SiteplicityWOD0

CrossFit OwnIt – Hi-C Weightlifting Front Squat (10 Minute alt EMOM) 6 Front squats 12 KBS Metcon Metcon (Time) 6 RFT 50 DU (2:1) 12 Single arm DB thruster (8 each arm)

CrossFit OwnIt – CrossFit Weightlifting Power Clean (Establish a heavy 3 NOT touch & go) Metcon Metcon (Time) For time 40 Cal row or bike 30 DL (155/105) 20 HPC (155/105) 10 Bar MU (2:1 pull-up variation)

6/8/21

June 7, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Push Jerk (3×8 @ 60-65%) Metcon Metcon (Time) 4 Individually timed rounds on the 5th minute (work should be completed in 3 minutes or less) *Scale run or WBS as needed 400m run 25 WBS (20/14)

6/7/21

June 6, 2021SiteplicityWOD0

CrossFit OwnIt – Hi-C Weightlifting Back Squat (12 Minute alt EMOM) 8 Back squats 50ft Farmers carry Metcon Metcon (Time) 3 RFT 14 BBJO 16 T2B 18 Single arm OH DB lunge

6/6/21

June 5, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Hang squat snatch (15 Min EMOM) Minute 0-5 3 Hang squat snatches @ 65% Minute 5-10 2 Hang squat snatches @ 75% Minute 10-15 1 Hang squat snatch @ 85% Weightlifting Bench Press (5×3 @ 75-80% of 1RM) Metcon Metcon (Time) 2 rounds 200m Farmers carry 10 Strict pull-ups/Ring rows...

6/5/21

June 4, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time (partner) 3 rounds 300m run (together) 20 Box jumps (24/20) 20 Thrusters (95/65) 2 rounds 30 Calorie row or bike 20 Lateral burpees over the bar 10 Power cleans (185/125)

6/4/21

June 3, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Back Squat (2×10 @ 65%) Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP 18 FR barbell lunge (95/65) 9 Pull-ups 3 Devil’s press (50/35)

6/3/21

June 2, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Squat Clean (Work up to a heavy double (not TNG) Metcon Metcon (Time) Teams of 2 For time 100 Calorie row or bike 100 WBS (20/14) 100 T2B 100 Alt DB c&j (50/35)

6/2/21

June 1, 2021SiteplicityWOD0

CrossFit OwnIt – Hi-C Weightlifting Front Squat (12 Minute alt EMOM) 4 Front squats 10/8 Cal row Metcon Metcon (Time) 9-15-21 Lateral burpees over the bar Hang power snatches

6/1/21

May 31, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Push Press (Build to a heavy set of 8.) Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups

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