WOD – Page 288 – CrossFit OwnIt

7/24/19

July 23, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (4×4 @ 75-80%. 2 sec pause @ bottom) Metcon Metcon (Time) For time 40 Lateral burpees over the bar 30 T2B 40 STO (135/95) 30 T2B

7/23/19

July 22, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Deadlift (3×3 @ 90%) Metcon Metcon (Time) 4 RFT 10 Strict HSPU 15 Back squats (155/105) 60 DU (2:1)

CrossFit OwnIt – CrossFit Metcon CrossFit Games Open 16.3 Scaled (AMRAP – Reps) AMRAP 7 Minutes 10 power snatches 5 jumping chest-to-bar pull-ups Men use 45 lb. Women use 35 lb. Metcon CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55...

7/21/19

July 20, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (6 x 1 @ 85%) Weightlifting Snatch Pull (5×4 @ 90% of 1RM snatch) Metcon Metcon (Time) Tabata (20/15) Wall sit Good mornings w/ barbell Plank

7/20/19

July 19, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD (Teams of 2) 3 rounds 20 Thrusters (95/65)) 300m run 21-18-15-12-9 DL (275/185) Bar facing burpees HSPU

7/19/19

July 18, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Push Jerk (Establish a heavy double for the day) Metcon Metcon (AMRAP – Reps) 8 min AMRAP 2-4-6-8-10… Power snatch (135/95) Box jumps (30/24)

7/18/19

July 17, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Front Squat Build to a heavy single for the day with a 5 second pause @ bottom of squat. Metcon Metcon (Time) 400m run 19 Burpees *2 min rest x 4 sets (athlete must rest exactly 2 mins) *Record total time

7/17/19

July 16, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (5×4 @ 70-75%. 2 second pause@ bottom.) Metcon Metcon (Time) For time (17 min cap) 40 Cal bike row or ski 50 DB OH lunge (25 each arm) (50/35) 60 T2B 70 DB snatch (50/35)

7/16/19

July 15, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Deadlift (4×2 @ 87%) Metcon Metcon (Time) For Time 15 squat cleans (135/95) 100 DU (2:1) 10 squat cleans (185/135) 100 DU (2:1) 5 squat cleans (225/155) 100 DU 1 squat clean (275/185) Percentages: 60-70-80-90%. People may share bars if weight changes are the same.

7/15/19

July 14, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 4RFT 21 WBS (20/14) 18 Pull ups 15 KBS (53/35) 12 HSPU

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