WOD – Page 314 – CrossFit OwnIt

9/7/18

September 6, 2018SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3×6 @ 60%) Metcon Metcon (AMRAP – Rounds and Reps) 15 min partner AMRAP 22 DB snatch (50/35) 16 Pull-ups 10 Burpee box jump over (24/20)

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 3x400m run E3MOM 80% max effort Stay consistent Metcon Metcon (Time) For time 30/20 Cal row or Cal bike (coaches choice) 40 Barbell OH lunge (75/55) 50 HSPU

9/5/18

September 4, 2018SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Front Squat (3×6 @ 60%) Metcon Metcon (Time) 5RFT 50 DU (2:1) 15 T2B

9/4/18

September 3, 2018SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Strict press Establish a 1RM strict press 7-5-3-1-1-1 Next we will be starting a strict press and OHS 6 week cycle. The remainder of the week (after today) will be a deload week. Metcon Metcon (Time) 4 individually timed rounds E4MOM 15 DL (135/95) 10 Lateral burpees over the bar...

9/3/18

September 2, 2018SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD Wittman 7 RFT 30 KBS (53/35) 30 Power cleans (95/65) 30 Box jumps (24/20)

Barbell Club

September 1, 2018SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk 3 @ 65% 3 @ 70% 3 @ 75% 2 @ 80% x 4 sets Weightlifting Clean Pull (4×5 @ 90% of 1RM clean) Weightlifting Strict press (Build to 2RM)

9/1/18

August 31, 2018SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD (all runs are together) Teams of 2 3 rounds 400m run 18 OHS (95/65) 3 rounds 400m run 18 Front squats (135/95) 3 rounds 400m run 18 Back squats (155/105)

8/31/18

August 30, 2018SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Establish heavy Hang Power Clean for the day (12 mins to establish heavy HPC ) Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 (you go I go) (except for burpees) 12 min AMRAP 5 synchro burpees 20 HSPU 5 synchro burpees 20 Box jumps (24/20) 5 synchro burpees...

8/30/18

August 29, 2018SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Back Squat (4×4 @ 75%) Metcon Metcon (AMRAP – Reps) 3x 3 min AMRAP 20 WBS (20/14) 20 T2B *Rest 3 min

8/29/18

August 28, 2018SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Deadlift (3×8 @ 70% ) Metcon Metcon (Time) Teams of 2 (you go I go) For time 160 DU (1:1) 80 DB snatch (50/35) 160 DU (1:1) 80 DU snatch (50/35) 160 DU (1:1)

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