WOD – Page 278 – CrossFit OwnIt

9/22/19

September 21, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Squat Clean (18 min EMOM) 18 min EMOM Start @ 65% and build. Weightlifting Bench Press (20 minute to find a heavy 3 ) Metcon Metcon (Time) 2 RNFT 25 second hollow hold 20 good mornings w/ barbell 30 second plank

9/21/19

September 20, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 30-24-18 Thruster (95/65) Pull Ups 30-24-18 DL (185/135) HSPU 3 rounds 400 m run (both partners) 15 synchro burpees

9/20/19

September 19, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Establish a heavy complex for the day 3 Push press + 2 Push jerk + 1 Split jerk Metcon Metcon (AMRAP – Reps) 90 seconds on each (20 seconds transition time x 2 rounds) Burpee Box jump over (24/20) Cal Bike Shuttle sprints Cal Row Air Squats

9/19/19

September 18, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Back Squat (4×8 @ 65-70%) Metcon Metcon (Time) 9-15-21 Squat cleans (155/105) or 65% HSPU

9/18/19

September 17, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Strict press (3-3-3-3-3) Build to a heavy 3 for the day Metcon Metcon (Time) 2RFT 100 DU 30 T2B 20 STO (135/95)

6/17/19

September 16, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) Min 0-10 800m run + AMRAP WBS (20/14) *Score = WBS reps Min 10-15 rest Metcon Metcon (Weight) Min 15-25 Establish 1RM snatch *Score = LBS Min 25-30 Rest Metcon Metcon (Time) Min 30 800m run (attempt to match or beat first 800m run) *Score =...

9/16/19

September 15, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 18 min amrap 3-6-9-12-15….. DB thrusters (50/35) Burpees Pull Ups

9/15/19

September 14, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (15 min EMOM) 1 power snatch every minute on the minute for 15 mins. Start @ 60% and build from there. Weightlifting Snatch Grip Deadlift (5×4 @ 100% of 1RM snatch. ) Metcon Metcon (Time) 2 RNFT 300m farmers carry 20 second arch body hold 30 v-ups or...

9/14/19

September 13, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 3 rounds 100 DU (2:1) 40 WBS (20/14) 30 Power snatch (75/55) 4 rounds 28 HSPU 14 Squat cleans (165/115) 3 rounds 20 Burpees 20 Push jerk (75/55) 20 C2B

9/13/19

September 12, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Min 0-15 15 min AMRAP 40 Air squats 300m run 20 T2B 10 BBJO (24/20) Metcon Metcon (Weight) Rest 5 mins Min 20-30 Establish heavy jerk from rack (may be push jerk or split jerk)

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