WOD – Page 303 – CrossFit OwnIt

2/20/19

February 19, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Strict press (5×3 ) Work to a heavy triple Metcon Metcon (Time) For time 14-12-10-8-6-4-2 Front rack lunge (95/65) Lateral burpees over the bar

2/19/19

February 18, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Front Squat (5×3 (Build to a heavy triple)) Metcon Metcon (Time) 5 RFT 50 DU 10 T2B 10 Hang DB C&J (50/35) (5 each arm)

CrossFit OwnIt – CrossFit Metcon Crossfit Games Open 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb 50-ft. handstand walk 15 deadlifts 315/205 lb 50-ft. handstand walk 9 deadlifts 315/205 lb 50-ft. handstand walk Time...

2/17/19

February 16, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk 3 @ 70% 3 @ 75% 2 @ 80% 2 @ 85% x 3 sets Weightlifting Clean grip deadlift (4×4 @ 110% of 1RM Clean. ) Weightlifting Push Press (5×5 @ 70% )

2/16/19

February 15, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD (teams of 2) 27-21-15-9 Burpee box jump over(24/20) KBS (53/35) Squat clean thrusters (115/75) 9-15-21-27 C2B pull-ups 50 synchro air squats after each set of C2B

2/15/19

February 14, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (4×8 @ 60% ) or work on OHS technique with empty barbell or PVC Metcon Metcon (AMRAP – Reps) 2 mins Row 40 seconds rest 2 mins Bike 40 seconds rest 2 mins Sled push 40 seconds rest 2 mins Single arm DB C&J (50/35) (8 each arm)...

2/14/19

February 13, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Back Squat 1×8 @ 60% 1×6 @ 70% 1×5 @ 75% 2×4 @ 80% Metcon Metcon (Time) For time 12 min CAP 100 DU 50 HSPU 100 DU 50 DB snatch (50/35) 100 DU

2/13/19

February 12, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time 1 mile run Weightlifting Snatch Grip Deadlift (6×3 @ 120% of 1RM snatch)

2/12/19

February 11, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Front Squat 1×8 @ 60% 1×6 @ 70% 1×4 @ 80% 1×2 @ 85% 1×1 @ 90% 2×1 @ 93% Metcon Metcon (AMRAP – Reps) 3 x 3 min AMRAP 15 Burpee box jump overs (24/20) 30 WBS (20/14) *Rest 1 min between each AMRAP

2/11/19

February 10, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon CrossFit Games Open 15.1 (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75# Metcon CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Hanging Knee Raises 10 Deadlifts, 85# / 55# 5...

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