WOD – Page 205 – CrossFit OwnIt

5/3/21

May 2, 2021SiteplicityWOD0

CrossFit OwnIt – Hi-C Weightlifting Front rack box step ups Establish a 5RM each leg Metcon Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAP 10 Dead-lift 5 STO 10 T2B/Knee raises 5 High box jumps

CrossFit OwnIt – CrossFit Weightlifting Front rack box step up Establish a 5RM each leg. Metcon Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAP 10 Dead-lift (135/95) 5 STO (135/95) 10 T2B 5 High box jumps (30/24)

5/2/21

May 1, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Squat Clean (15 Minute EMOM) *Build to a heavy for the day. Start light and build. Weightlifting Push Jerk (5×2 @ 75 of 1 RM) Metcon Metcon (Time) 2 rounds 100m OH carry w/ DB’s/ KB’s/ or plate 10 Turkish sit ups 15 Good mornings with barbell 20 Russian KBS...

5/1/21

April 30, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD For time 4 rounds 30 hang power cleans (95/65) 30 Front rack lunges (95/65) 3 rounds 30 lateral burpees over bar 20 cal row or bike 15 bar mu (or pull up variation)

4/30/21

April 29, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting 12 minute EMOM (*Build to a moderate load) 1 Power snatch + 1 OHS Metcon Metcon (Time) 3RFT 24 alt DB snatch (50/35) 24 BJO (24/20) 24 mountain climbers

4/29/21

April 28, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×2 @ 91%) Metcon Metcon (Time) (14 min cap) For time 60 Thrusters (95/65) *Every time athlete breaks complete 6 2 DB box step ups (24/20) (50/35)

4/28/21

April 27, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 26 min AMRAP Teams of 2 100 DU (2:1) 80 cals on bike or rower 60 T2B 40 Synchro burpees 20 Devils Press (50/35)

4/27/21

April 26, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Bench Press (Build to a heavy set of 2 in 15 minutes) Metcon Metcon (Time) 4 RFT 25 WBS (20/14) 4 Clean and jerks (225/155) or 75% of 1 RM C&J

4/26/21

April 25, 2021SiteplicityWOD0

CrossFit OwnIt – Hi-C Weightlifting Front rack box step ups 3×10 @ 100% of 10RM Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

4/25/21

April 24, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (16 Minutes to complete:) 5 sets x 2 reps @ 80-85% *Not touch and go. Weightlifting Strict press (Every 2 minutes for 5 rounds) 3 Strict press @ 70% Metcon Metcon (Time) 2 rounds :45 Second handstand hold or plank 20 Alternating KB rows 15 Yoga push-ups 10...

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