WOD – Page 37 – CrossFit OwnIt

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CrossFit – Sun, Jan 5

January 4, 2025SiteplicityWOD0

CrossFit OwnIt – CrossFit weightlifting Power Clean (12 minute EMOM 2 power cleans + 1 jerk at 75-80% of power clean) weightlifting Clean grip deadlift (5 sets x 3 reps @ 105% of 1RM clean ) Metcon Metcon (Time) 3 rounds 12 alternating seated DB strict press 20 barbell good mornings 1 minute wall sit

CrossFit – Sun, Jan 5

January 4, 2025SiteplicityWOD0

CrossFit OwnIt – CrossFit weightlifting Power Clean (12 minute EMOM 2 power cleans + 1 jerk at 75-80% of power clean) weightlifting Clean grip deadlift (5 sets x 3 reps @ 105% of 1RM clean ) Metcon Metcon (Time) 3 rounds 12 alternating seated DB strict press 20 barbell good mornings 1 minute wall sit

CrossFit – Sun, Jan 5

January 4, 2025SiteplicityWOD0

CrossFit OwnIt – CrossFit weightlifting Power Clean (12 minute EMOM 2 power cleans + 1 jerk at 75-80% of power clean) weightlifting Clean grip deadlift (5 sets x 3 reps @ 105% of 1RM clean ) Metcon Metcon (Time) 3 rounds 12 alternating seated DB strict press 20 barbell good mornings 1 minute wall sit

CrossFit – Sun, Jan 5

January 4, 2025SiteplicityWOD0

CrossFit OwnIt – CrossFit weightlifting Power Clean (12 minute EMOM 2 power cleans + 1 jerk at 75-80% of power clean) weightlifting Clean grip deadlift (5 sets x 3 reps @ 105% of 1RM clean ) Metcon Metcon (Time) 3 rounds 12 alternating seated DB strict press 20 barbell good mornings 1 minute wall sit

CrossFit – Sat, Jan 4

January 3, 2025SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner workout For total time 5 rounds 40 WBS (20/14) 10 Bar MU/C2B/pull up (20 ring rows) 3 rounds 200m run (relay style, you go I go) 20 power snatches (95/65)

CrossFit – Sat, Jan 4

January 3, 2025SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner workout For total time 5 rounds 40 WBS (20/14) 10 Bar MU/C2B/pull up (20 ring rows) 3 rounds 200m run (relay style, you go I go) 20 power snatches (95/65)

CrossFit – Sat, Jan 4

January 3, 2025SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner workout For total time 5 rounds 40 WBS (20/14) 10 Bar MU/C2B/pull up (20 ring rows) 3 rounds 200m run (relay style, you go I go) 20 power snatches (95/65)

CrossFit – Sat, Jan 4

January 3, 2025SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner workout For total time 5 rounds 40 WBS (20/14) 10 Bar MU/C2B/pull up (20 ring rows) 3 rounds 200m run (relay style, you go I go) 20 power snatches (95/65)

CrossFit – Sat, Jan 4

January 3, 2025SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner workout For total time 5 rounds 40 WBS (20/14) 10 Bar MU/C2B/pull up (20 ring rows) 3 rounds 200m run (relay style, you go I go) 20 power snatches (95/65)

CrossFit – Sat, Jan 4

January 3, 2025SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner workout For total time 5 rounds 40 WBS (20/14) 10 Bar MU/C2B/pull up (20 ring rows) 3 rounds 200m run (relay style, you go I go) 20 power snatches (95/65)

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