WOD – Page 321 – CrossFit OwnIt

8/27/18

August 26, 2018SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Front Squat (1 RM front squat ) 5 @ 60% 4 @ 70% 3 @ 80% 2 @ 90% 1-1-1 Metcon Metcon (AMRAP – Reps) 8 min EMOM 7-13 Lateral burpees over the bar *Increase by 1-2 reps from last week.

8/26/18

August 25, 2018SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Snatch 3 @ 65% 3 @ 70% 3 @ 75% 2 @ 80% x 4 sets Weightlifting Snatch pull (4×5 @ 90% of 1RM snatch) Weightlifting Snatch grip push press from behind the neck (5×5 @ 70% of 1RM snatch )

Saturday

August 24, 2018SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD (teams of 2) For time 800m run 70 DU 60 Hang power snatch (75/55) 50 BFB 60 Hang power cleans (75/55) 70 DU 800m run

8/24/18

August 23, 2018SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Snatch Balance (6×2 @ 75%) Metcon Metcon (AMRAP – Reps) 12 min partner metcon 10-20-30-40… WBS (20/14) Box jump over(24/20)

8/23/18

August 22, 2018SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Deadlift (5×10 @ 65% ) Metcon Metcon (AMRAP – Reps) 14 min alt EMOM 5-10 reps HSPU T2B Metcon (AMRAP – Reps) 14 min alt EMOM 5-10 reps HSPU T2B

8/22/18

August 21, 2018SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Front Squat (4×5 @ 70%) Metcon Metcon (Time) 5 individually timed rounds E4MOM 200m run 10 hang squat cleans (95/65) 50 DU *Record slowest time

8/21/18

August 20, 2018SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Push Jerk 1×5 @ 65% 1×5 @ 75% 1×5 @ 80% 1×4 @ 85% 1×3 @ 90% Metcon Metcon (AMRAP – Reps) 10 min EMOM 5-11 Lateral burpees over the bar *Increase by 1 rep from last weeks EMOM.

8/20/18

August 19, 2018SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Front Squat 1×5 @ 60% 1×5 @ 70% 1×5 @ 75% 1×4 @ 85% 1×3 @ 90% Metcon Metcon (Time) 7 rounds 5 Power snatch (115/75) 1 round of Cindy Cindy= 5 Pull-ups, 10 Push ups, 15 Air squat.

8/19/18

August 18, 2018SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk 3 @ 75% 2 @ 80% 2@ 85% 1 @ 88% x3 sets Weightlifting Clean grip lift off (5×5 @ 100% of max clean ) Metcon Metcon (No Measure) 2RNFT 300m farmers carry :30 sec plank 25 Russian twists w/ WB

8/18/18

August 17, 2018SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 4 rounds for time 400m run 27 KBS (53/35) 27 Pull-ups 27 STO (95/65) 2 Rope climbs

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