WOD – Page 306 – CrossFit OwnIt

1/25/19

January 24, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Shoulder Press (5×5. Work up to a heavy 5 for the day.) Metcon Metcon (AMRAP – Reps) For total reps 2 min bike 1 min rest 2 min row 1 min rest 2 min sled push 1 min rest 2 min WBS (20/14) 1 min rest 2 min STO (95/65)

1/24/19

January 23, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Back Squat 1×8 @ 60% 1×8 @ 70% 1×6 @ 75% Metcon Metcon (Time) For time 15-12-9-6-3 OHS (95/65) C2B Lateral burpees over the bar

1/23/19

January 22, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 2 x 400m run 30 sec rest between runs 2 x 400m run 45 sec rest between runs 2 x 400m run 1 min rest between runs *Record total time. Weightlifting Snatch Grip Deadlift (4×5 @ 105% of 1RM snatch.)

1/22/19

January 21, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Front Squat 1×5 @ 70% 1×4 @ 80% 1×3 @ 85% 2×1 @ 90% Metcon Metcon (Time) For time 30-20-10 Box jump over (24/20) DB snatch (50/35) HSPU

1/21/19

January 20, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon CrossFit Games Open 11.5 (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Power Cleans, 145# / 100# 10 Toes-To-Bar 15 Wall-Ball Shots, 20# / 14#

1/20/19

January 19, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Hang Clean 3 @ 60% 3 @ 65% 2 @ 70% 2 @ 75% x 2 sets Weightlifting Clean grip RDL (4×4 @ 100% of 1rm clean) Weightlifting Behind the neck split jerk (from the rack) (5 sets x 2 reps @ 70% of 1RM C&J)

1/19/19

January 18, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD (Teams of 3) 39-33-27-21-15-9 KBS (53/35) Burpees 39-33-27-21-15-9 DL (95/65) Power cleans (95/65) Front squat (95/65)

1/18/19

January 17, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Back Squat 1×8 @ 60% 1×8 @ 65% 1×8 @ 70% Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 9 BJO (24/20) 6 Strict HSPU 3 BMU Scale: strict HSPU to kipping HSPU or standing DB/KB strict press. Scale BMU to 9 C2B pull up or variation.

1/17/19

January 16, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Snatch Grip Deadlift (4×5 @ 100% of 1RM snatch) Metcon Metcon (Time) Teams of 2: Buy in: 150 DU (2:1) 45-35-25-15 Power snatch (75/55) WBS (20/14) Cash out: 150 DU (2:1)

1/16/19

January 15, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Front Squat 2×4 @ 80% 2×3 @ 85% Metcon Metcon (Time) @ min 0 4 x 400m run (keep runs same pace as last week) 50 seconds rest between rounds Metcon Metcon (Weight) Extra credit minutes 14 – 20 4 max attempts to establish heavy squat clean for the day

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