WOD – Page 287 – CrossFit OwnIt

6/17/19

June 16, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×2 @ 90%) Metcon Metcon (Time) For time 21-15-9 Burpee Box jump over 9-6-3 Clean (245/165) *clean may be power or squat Should not exceed 85%

CrossFit OwnIt – CrossFit Weightlifting Power clean + Power jerk 2 @ 70% 2 @ 75% 2 @ 80% 1 @ 83% x 4 sets Weightlifting Clean grip RDL (4×4 @ 90% of 1RM clean. ) Metcon Metcon (Time) 3RNFT 200m farmers carry 25 good mornings w/ barbell 30 second plank

6/15/19

June 14, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD (teams of 2) 5 rounds 18 Dead-lifts (115/75) 15 Hang power snatches (115/75) 12 OHS (115/75) 1 round 100 DU (2:1) 100 HRPU 100 DU (2:1) 100 Ab mat synchro sit-ups 100 DU (2:1)

6/14/19

June 13, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Push press (3×3 @ 85%) Metcon Metcon (Time) For Time 4-8-12-16-12-8-4 OH Lunge (95/65) Pull Ups Box Jumps (24/20)

6/13/19

June 12, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) Teams of 3 27 min AMRAP p1 – Max cals on rower/bike or ski (coaches choice) p2- FR BB hold in standing position (95/65) p3- 5 Devil Press (50/35) * partners rotate each time 5 DP are complete. Partner may not begin rowing/biking or skiing until...

6/12/19

June 11, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (3×3 @ 85%) Metcon Metcon (Time) 3 RFT 7 Power cleans (155/105) 7 Jerks (155/105) 7 Front squats (155/105) 400m run *Weight should not exceed 65% of 1RM clean and jerk.

6/11/19

June 10, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Deadlift (3×3 @ 85%) Metcon Metcon (Time) For time 3 Rounds of 15 Burpees 10 Strict HSPU/15 kipping or scale Immediately into… 3 Rounds of 15 T2B 10 Burpees

6/10/19

June 9, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3×3 @ 85%) Metcon Metcon (Time) 5 RFT 19 WBS (20/14) 50 DU (2:1) 3 Snatches (165/110) or 80% of 1RM snatch.

6/9/19

June 8, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Hang Snatch 2 @ 65% 2 @ 70% 2 @ 75% 1 @ 80% x 4 sets Weightlifting Snatch Pull (4×4 @ 90% of 1RM snatch) Metcon Metcon (Time) Tabata (30/15) Russian twists w/ med-ball or plate Wall-sit Over head hold w/ weight (KB, DB, or plate)

6/8/19

June 7, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Teams of 2 Buy in: 400 m Farmers Carry (50/35) 2 rounds of: 30 thrusters (95/65) 30 synchro air squats 30 burpees 30 synchro air squats 15 Bar Muscle ups Cash Out: 400 m Farmers Carry (50/35) *scale bar MU to 30 pull Ups

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