WOD – Page 280 – CrossFit OwnIt

8/29/19

August 28, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Push Press (4×4 @ 80-85%) Metcon Metcon (Time) 4 individually timed rounds every 4th minute 15 DL (225/155) 15 high box jumps (30/24) *rounds should take athletes under 2 minutes. If they don’t please scale weight and box height appropriately. Record slowest round

8/28/19

August 27, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Power Snatch Every 30 seconds for 10 minutes 1 snatch (may be squat or power) *start at 70% and climb (no misses: technique>load) Metcon Metcon (Time) For Time 30 burpees 30 pull ups 30 burpees 30 C2B

8/27/19

August 26, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Back Squat (4×4 @ 80-85%) Metcon Metcon (Time) For time 800m run 21-15-9 Squat cleans (95/65) T2B 800m run

8/26/19

August 25, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155#In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004To learn more about Holleyman click here*Scale HSPU to 5 HRPU. *Scale...

8/25/19

August 24, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Squat Clean (5×2 @ 80%) Weightlifting Clean grip lift off (5×4 @ 95% of 1RM clean) Metcon Metcon (Time) 2RNFT 300m farmers carry 20 second hollow hold 15 bent over rows

8/24/19

August 23, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 27-21-15-9-6 Back squats (135/95) Bar facing burpees 21-15-9-6 HSPU Push jerk (135/95) 15-9-6 Thrusters (135/95) Strict pull-up

8/2319

August 22, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Front Squat (5×2 with a 3 second pause @ the bottom) Build to a heavy double Metcon Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 12 Push ups 9 DL (135/95) 6 Hang power clean and jerks (135/95)

8/22/19

August 21, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Push Press (4×5 @ 75-80%) Metcon Metcon (Time) For Time 20-10-5–10-20 WBS (20/14) Pull ups Box jump overs (24/20)

8/21/19

August 20, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting 14 min EMOM 1 power snatch *Start @ 70% and go up based on feel Metcon Metcon (Time) For time 30 cal row or bike 30 front squats (135/95) 30 strict HSPU 30 hpc (135/95)

8/20/19

August 19, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Back Squat (4×5 @ 75-80%) Metcon Metcon (Time) 3RFT 400m run 20 T2B 10 Push jerks (155/105)

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