Daily WOD

CrossFit OwnIt – CrossFit Weightlifting Every 90 seconds for 15 minutes (*Start @ 60% and build to a heavy for the day.) 1 Power snatch + 1 Squat snatch + 1 OHS Weightlifting Behind the neck snatch grip strict press (5×5 @ 60-65% of 1RM strict press) Weightlifting Snatch grip RDL (5×4 @ 90% of 1RM snatch.) Metcon Metcon (Time) 2 rounds :45 Second wall-sit 16 Renegade plank rows :45 second plank 20 Strict T2B or V-ups :45 second OH plate hold 24 Lunges W/ plate over head
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CrossFit OwnIt – CrossFit Metcon Metcon (Time) For Time (partner WOD) 50-40-30-20-10 Synchro air squats Db snatch 5 rounds 18 Hang Power snatch (75/55) 18 C2B pull ups
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CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (10 min EMOM) 2 reps @ 70-75% Metcon Metcon (AMRAP – Reps) 16 min alt EMOM (:45 seconds on/:15 seconds off) Cal bike Burpee to target Cal row 100m run (stop sign and back)
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CrossFit OwnIt – CrossFit Weightlifting Back Squat (4×4 @ 70-75%) Metcon Metcon (Time) 5 RFT 16 WBS (20/14) 12 Hang power snatch (95/65) 8 Barbell overhead lunge (95/65)
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CrossFit OwnIt – CrossFit Weightlifting Push Press (4×5 @ 70-75%) Metcon Metcon (Time) For time 21 DL (225/155) 100 DU (150 Single unders) 15 DL (225/155) 100 DU (150 Single unders) 9 DL (225/155) 100 DU (150 Single unders)
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