WOD – Page 231 – CrossFit OwnIt

2/22/21

February 21, 2021SiteplicityWOD0

CrossFit OwnIt – Hi-C Metcon Metcon (AMRAP – Rounds and Reps) 25 min AMRAP 50 DU (2:1) 40 WBS 30 lateral burpees over the bar 20 T2B 10 DL

CrossFit OwnIt – CrossFit Weightlifting Hang Power Clean (16 min EMOM) Min 0-4 3 reps @ 60% Min 4-8 2 reps @ 70% Min 8-12 1 rep @ 80% Min 12-16 1 rep @ 85+% Metcon Pause push jerk (5×2 reps @ 60-70%) 2 second pause in receiving position Metcon Metcon (Time) 3 rounds 10...

2/20/21

February 19, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD For time (30 minute cap) 3 rounds 20 OHS (95/65) 40 Toes to bar 60 Synchro air squats 1 round 75 Cal row or bike 55 Strict HSPU 8 Rope climbs

2/19/21

February 18, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Skill Handstand Walk Progressions: Tripod Handstand hold Wall walk Shoulder taps Walk to wall Walk with a spotter Handstand walk Metcon Metcon (Time) For time 21-15-9 Dead-lift (95/65) Hang power clean (95/65) Shoulder to over head (95/65)

2/18/21

February 17, 2021SiteplicityWOD0

CrossFit OwnIt – Hi-C Metcon Metcon (AMRAP – Reps) 30 minute capacity 6 rounds (40/20) All 6 rounds @ same station before moving to the next movement Cal bike WBS Cal row Burpees to target Unloaded lunges

2/17/21

February 16, 2021SiteplicityWOD0

CrossFit OwnIt – Hi-C Weightlifting Alt EMOM for 15 min Min 1: 4 Strict press Min 2: 6 Push press Min 3: 8 Push jerks Metcon Metcon (Time) For time 20 Clean and jerk 200 DU (2:1) 20 Clean and jerk

2/16/21

February 15, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 30 min amrap 400 m run 30 DB snatch (50/35) 20 HSPU/30 HRPU 30 single DB box step Ups (50/35)

2/15/21

February 14, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Back Squat (E2MOM for 14 minutes) 3 reps @ 70-75% Metcon Metcon (Time) 3 RFT 18 Thrusters (95/65) 18 Lateral burpees over the bar

Barbell club

February 13, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Snatch 20 minutes to complete: (snatch waves) 3 Snatches @ 60% 2 Snatches @ 70% 3 Snatches @ 65% 2 Snatches @ 75% 3 Snatches @ 70% 2 Snatches @ 80% Weightlifting Bench Press (6×3 @ 65-70% of 1RM ) Metcon Metcon (Time) 2 rounds 200m Farmers carry 30 Alt...

2/13/21

February 12, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 3 rounds 20 SHSPU 30 Toes to bar 40 Cal row or bike 3 rounds 30 Lateral burpees over the bar 15 OHS (115/75) 30 Pistols (or 50 air squats)

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