WOD – Page 268 – CrossFit OwnIt

2/16/20

February 15, 2020SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Low hang snatch 2 @ 65% 2 @ 70% 2 @ 75% 1 @ 80% x 3 sets Weightlifting Snatch Grip Deadlift (5×5 @ 90% of 1RM snatch) Metcon Metcon (Time) 2-3 rounds :30 second plank 20 Russian KBS 10 strict toes to bar/ or 15 v-ups/ or 15 tuck...

2/15/20

February 14, 2020SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 5 rounds 10 Power snatches (135/95) 10 Lateral burpees over bar 5 rounds 21 WBS (20/14) 15 C2B pull-ups 9 Clean and jerks (135/95)

2/14/20

February 13, 2020SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×2 @ 80%) Metcon Metcon (Time) For Time 12-9-6-3-6-9-12 Squat cleans (135/95) Strict HSPU

2/13/20

February 12, 2020SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Strict press (1 RM strict Press 5-3-3-1-1-1) Metcon Metcon (Time) For time 800 m run 20 BJO (24/20) 20 WBS (20/14) 400 m m run 30 BJO 30 WBS 300 m run 40 BJO 40 WBS

2/12/20

February 11, 2020SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Back Squat (4×6 @ 80%) Metcon Metcon (Time) For time 40 cal row or bike 20 snatches (155/105) *Power or squat @ 75%

2/11/20

February 10, 2020SiteplicityWODboot camp in brevard county, boot camp in melbourne, crossfit in brevard county, crossfit in melbourne0

CrossFit OwnIt – CrossFit Weightlifting Push Press (5×5 @ 80%) Metcon Metcon (Time) 3 rounds 50 DU (2:1) 18 T2B 18 KB/DB DL (50/35) 18 pull ups

2/10/20

February 9, 2020SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Kalsu (Time) For Time: 100 Thrusters, 135# / 95# *Perform 5 Burpees Every Minute on the Minute* In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970) To learn more about Kalsu click here *if you are going to Rx this workout athlete should have a...

2/9/20

February 8, 2020SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting E2MOM for 10 rounds (20 minutes total) 1 clean + 1 front squat + 1 jerk *Build to heavy complex for the day Weightlifting Bench Press (5×2 @ 80-85% ) Metcon Metcon (Time) 2-3 rounds :25 second arch body hold 25 good mornings 25 Russian twists

2/8/20

February 7, 2020SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 36-24-12 T2B Hang Power Snatch (75/55) Lateral burpees over the bar 4 rounds of 36 STO (75/55) 12 BMU

2/7/20

February 6, 2020SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×2 @ 80%) Metcon Metcon (AMRAP – Reps) 80 seconds on/20 off 3 rounds Row PC (255/165) or 85 % PC OH DB Lunge (50/35) (10 each arm)

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