Daily WOD

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Back Squat (6 sets x 3 reps @ 78% ) Recovery track Metcon (Weight) Front rack barbell lunge 4 sets x 12 reps total (6 reps each leg) Metcon CrossFit track Metcon (AMRAP – Reps) 2 minutes on/1 minute off x 7 sets 300m run Max power clean and jerks with remaining time (135/95) Recovery track metcon Metcon (AMRAP – Reps) 2 minutes on/1 minute off x 7 sets 15/12 calorie bike Max alternating hang DB C&J with remaining time
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CrossFit OwnIt – CrossFit Weightlifting CrossFit track Back Squat (6 sets x 3 reps @ 78% ) Recovery track Metcon (Weight) Front rack barbell lunge 4 sets x 12 reps total (6 reps each leg) Metcon CrossFit track Metcon (AMRAP – Reps) 2 minutes on/1 minute off x 7 sets 300m run Max power clean and jerks with remaining time (135/95) Recovery track metcon Metcon (AMRAP – Reps) 2 minutes on/1 minute off x 7 sets 15/12 calorie bike Max alternating hang DB C&J with remaining time
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CrossFit OwnIt – CrossFit Weightlifting CrossFit track Back Squat (6 sets x 3 reps @ 78% ) Recovery track Metcon (Weight) Front rack barbell lunge 4 sets x 12 reps total (6 reps each leg) Metcon CrossFit track Metcon (AMRAP – Reps) 2 minutes on/1 minute off x 7 sets 300m run Max power clean and jerks with remaining time (135/95) Recovery track metcon Metcon (AMRAP – Reps) 2 minutes on/1 minute off x 7 sets 15/12 calorie bike Max alternating hang DB C&J with remaining time
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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
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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
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