WOD – Page 296 – CrossFit OwnIt

3/11/19

March 10, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3×10 @ 55%) Metcon Metcon (Time) 4 RFT 15 Power snatch (75/55) 15 Pull-ups

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (5×2 @ 80% ) Weightlifting Behind the neck snatch grip push press (5×5 @ 75% of 1RM snatch) Metcon Metcon (No Measure) 2 RNFT :45 second plank 20 V-ups 20 sit-ups with med-ball

3/9/19

March 8, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time (partner workout) 33-27-21-15-9 WBS (20/14) Burpees 5 rounds 100 DU 20 Push press (115/75)

03/08/19

March 7, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps) 200-ft. dumbbell overhead lunge 50lb/35lb 50 dumbbell box step-ups 24in/20in 50 strict handstand push-ups 200-ft. handstand walk Time cap: 10 minutes Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps) 200-ft. dumbbell front-rack lunge 50lb/35lb 50 dumbbell box step-ups 50...

3/7/19

March 6, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Weight) 10 min EMOM 2 hang power snatches @ 60% of 1RM Metcon Metcon (AMRAP – Reps) MetCon (teams of three) Moderate pace 15 min alt emom Bike or row (coaches choice) KB FR hold (35/26) Shuttle runs (24 foot)

3/6/19

March 5, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Front Squat (3×10 @ 55%) Metcon Metcon (Time) For time 12-9-6-3-6-9-12 WBS (20/14) DL (155/105) Lateral burpees over the bar

03/05/19

March 4, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Push Press (5×3 (build to a heavy 3)) Metcon Metcon (Time) 5RFT 8 strict Pull Ups 8 strict HSPU 300 m run

3/4/19

March 3, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Back Squat (6×2 (Build to a heavy double)) Metcon Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 20 alt DB snatch (50/35) 12 Burpees

3/3/19

March 2, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Power Clean (5×2 @ 85% ) Weightlifting 2 Push jerk + 2 Split jerk (Build to moderately heavy complex.) Metcon Metcon (Time) 2 rounds :45 second plank 20 Goodmornings w/ barbell 20 lunges

3/2/19

March 1, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD (teams of 2) 4 RFT 400m run w/ a wall-ball (together) 40 Push jerk (95/65) 40 DL (95/65) 40 Push-ups

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