WOD – Page 244 – CrossFit OwnIt

10/11/20

October 10, 2020SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Power Clean (15 min EMOM) *Start @ 60% and build to a heavy single for the day. Weightlifting Bench Press (4×4 @ 70-75%) Weightlifting Split position strict press (5×4 ) *Weight is supposed to be light. Focus on technique. Go up to 50-60% of 1 RM strict press. Metcon Metcon...

10/10/20

October 9, 2020SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD For time 4 rounds 12 snatches (135/95) 100 DU (2:1) 20 Strict HSPU 4 rounds 10 Bar MU 30 Cal row or bike

10/9/20

October 8, 2020SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (10 min EMOM) 2 clean and jerk @ 75-80% Metcon Metcon (AMRAP – Reps) 3 rounds 1 min on/ 20 seconds off Cal row 200m run Cal bike Lunges

10/8/20

October 7, 2020SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Back Squat (4×4 @ 75-80%) Metcon Metcon (Time) 3 RFT 20 Alt DB snatch (50/35) 18 Box jump overs (24/20) 16 Pull-ups

10/7/20

October 6, 2020SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Push Press (4×4 @ 75-80%) Metcon Metcon (Time) For time 40 WBS (20/14) 400m run 30 WBS 300m run 20 WBS 200m run

10/6/20

October 5, 2020SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Snatch (10 min EMOM ) 2 snatches @ 75-80% Metcon Metcon (Time) 6 RFT 30 DU (2:1) 15 Lateral burpees over bar 3 DL (275/185) or 70% of max DL

10/5/20

October 4, 2020SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Front Squat (4×5 @ 75%) Metcon Metcon (AMRAP – Rounds and Reps) 11 min AMRAP 10 T2B 5 Squat cleans (185/135) or 70%

10/4/20

October 3, 2020SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Every 90 seconds for 15 minutes (*Start @ 60% and build to a heavy for the day.) 1 Power snatch + 1 Squat snatch + 1 OHS Weightlifting Behind the neck snatch grip strict press (5×5 @ 60-65% of 1RM strict press) Weightlifting Snatch grip RDL (5×4 @ 90% of...

10/3/20

October 2, 2020SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For Time (partner WOD) 50-40-30-20-10 Synchro air squats Db snatch 5 rounds 18 Hang Power snatch (75/55) 18 C2B pull ups

10/2/20

October 1, 2020SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (10 min EMOM) 2 reps @ 70-75% Metcon Metcon (AMRAP – Reps) 16 min alt EMOM (:45 seconds on/:15 seconds off) Cal bike Burpee to target Cal row 100m run (stop sign and back)

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