WOD – Page 234 – CrossFit OwnIt

1/23/21

January 22, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 2 RFT 600 m run 20 thrusters (135/95) 4 RFT 24 cal row or bike 12 Squat cleans (135/95) 8 BMU

1/22/21

January 21, 2021SiteplicityWOD0

CrossFit OwnIt – Hi-C Metcon Metcon (Time) Skill: Bar facing burpees and lateral burpees over the bar Metcon Metcon (Time) 9 RFT 7 Lateral burpees over the bar 7 Hang power snatch 7 T2B

1/21/20

January 20, 2021SiteplicityWOD0

CrossFit OwnIt – Hi-C Metcon Metcon (AMRAP – Reps) 35 min (40/20) Steady state conditioning 7 rounds of: Cal row Single DB box step Cal bike Strict pull-up Low plank hold *For total reps

CrossFit OwnIt – CrossFit Weightlifting Push Press (12-12-12) *Use heavy 10 from last week across. Metcon Metcon (Time) 2 Rounds 300m run 15 Front squats (95/65) 2 Rounds 300m run 15 DL (185/135) *Athlete must load their own barbell. *Total time.

1/19/21

January 18, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Power Clean (5×5 @ 70-75%) Metcon Metcon (AMRAP – Reps) 3 min AMRAP X 3 sets 100 DU or 100 SU or 90 seconds of DU work AMRAP BBJO (24/20) w remainder of time * rest three minutes between sets

1/18/21

January 17, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Back Squat (15-15-15) *Same weight as last week. (Or moderately heavy set of 15 across). Metcon Metcon (Time) 2 RFT 30 DB snatch (50/35) 30 DB OH lunge (50/35) 30 Wall-balls (20/14)

1/17/21

January 16, 2021SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Power position snatch (15 Min EMOM) 2 Power position snatch. *Start @ 55% and build in weight by feel. Weightlifting Snatch grip RDL (5×5 @ 85% of 1RM snatch) Metcon Metcon (Time) 2 Rounds 10 Scap push ups + 10 shoulder taps 15 Empty barbell turkish sit-ups 20 Banded glute...

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