WOD – Page 6 – CrossFit OwnIt

CrossFit – Wed, Mar 27

March 26, 2024SiteplicityWOD0

CrossFit OwnIt – CrossFit weightlifting Clean and Jerk (5 sets x 1+1 @ 70% ) Metcon Metcon (Time) For time 50/42 calorie row or bike 40 C2B pull ups 30 Alt single arm devils press (50/35) 20 burpees over the DB 10 wall walks Metcon Metcon (Time) Run club at 4:30pm E12mom x 3 1...

CrossFit – Tue, Mar 26

March 25, 2024SiteplicityWOD0

CrossFit OwnIt – CrossFit weightlifting Snatch (5 sets x 2 reps @ 60% across) Metcon Metcon (Time) 2 RFT 30 Power snatches (75/55) 100 DU (2:1)

CrossFit – Mon, Mar 25

March 24, 2024SiteplicityWOD0

CrossFit OwnIt – CrossFit weightlifting Back Squat (1 rep @ 85% 1 rep @ 90% 1 rep @ 95% X 2 sets of all of it ) Metcon Metcon (Time) 4 RFT 20 Goblet squats (53/35) 15 T2B 10 DL (185/135)

CrossFit – Sun, Mar 24

March 23, 2024SiteplicityWOD0

CrossFit OwnIt – CrossFit weightlifting Squat Clean and Jerk (12 minute EMOM 1 squat clean + 2 push jerks @ 75-80%) weightlifting Strict press (4×4 @ 80%) Metcon Metcon (Time) 3 rounds 15 seated barbell press 20 sit ups :30 high plank to low plank

CrossFit – Sat, Mar 23

March 22, 2024SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner workout 24 minute AMRAP 30 calorie row or bike 15 synchro burpees 10 power cleans (155/105)

CrossFit – Fri, Mar 22

March 21, 2024SiteplicityWOD0

CrossFit OwnIt – CrossFit weightlifting Back Squat (5 sets x 3 reps @ 80-85% ) Metcon Metcon (Time) 6 RFT 14 front rack barbell lunge (75/55) 14 shoulder to overhead (75/55)

CrossFit – Thu, Mar 21

March 20, 2024SiteplicityWOD0

CrossFit OwnIt – CrossFit weightlifting Clean Pull (4 sets x 3 reps @ 100% of clean) Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP @ recovery pace 15/12 calorie row or bike 10 shuttle runs (50 feet = 1) 2 rope climbs

CrossFit – Wed, Mar 20

March 19, 2024SiteplicityWOD0

CrossFit OwnIt – CrossFit weightlifting Split Jerk (6 singles @ 80-85% ) Metcon Metcon (Time) 1-2-3-4-5-6-7-8-9-10 HSPU DB snatch (50/35) (each arm = 1 right arm + 1 left arm) Metcon Metcon (Time) Run club at 4:30 pm 6 rounds continuous 500m run hard pace 200m walk

CrossFit – Tue, Mar 19

March 18, 2024SiteplicityWOD0

CrossFit OwnIt – CrossFit weightlifting Snatch (2 sets x 2 reps @ 75% 2 sets x 2 reps @ 80 4 sets x 1 rep @ 85%) Metcon Metcon (AMRAP – Reps) 14 minute AMRAP 50/42 calorie row or bike 50 WBS (20/14) 50 T2B 50 burpee box jump overs (24/20)

CrossFit – Mon, Mar 18

March 17, 2024SiteplicityWOD0

CrossFit OwnIt – CrossFit weightlifting Front Squat (5 sets x 3 reps @ 80-85% range ) Metcon Metcon (Time) 9 rounds for time 30 DU (2:1) 6 power cleans (135/95)

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