Daily WOD

CrossFit OwnIt – CrossFit Weightlifting Squat Clean (6 Sets @ 60% of 1RM squat clean) 1 Squat clean + 2 Hang squat cleans + 3 Front squats Metcon Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 16 BB OH lunge (75/55) 48 DU (75 SU) 4 wall walks
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CrossFit OwnIt – CrossFit Weightlifting Pause Snatch (12 Minute EMOM) 1 Pause snatch (2 Second pause @ knee) *Start @ 50% and build Weightlifting Behind the neck snatch grip push jerk 5×2 @ 70-75% 1 RM snatch Metcon Metcon (Time) 2 Rounds 10 Bicep curls 12 Ring dips 16 Split squats (each leg) (leg on bench) :30 Second hand stand hold (or :45 second plank) 20 Banded good mornings
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CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD 30 minute AMRAP Buy in: 2022m row/100 Calorie bike In remaining time: Complete as many rounds as possible of: 22 Hang power snatch (95/65) 22 C2B pull-ups 22 Thrusters 22 Hand release push ups 22 Power clean and jerk 22 T2B 22 Bar facing burpees *Split reps as needed.
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CrossFit OwnIt – Hi-C Weightlifting Back Squat (10 Minute alt EMOM) 7 Back squats 3 Wall walks Metcon Metcon (AMRAP – Reps) 5 rounds Move each minute 45/15 Cal Row KB Farmers Carry (25 feet and turn around) Cal Bike Burpees to Target
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CrossFit OwnIt – CrossFit Skill Toes-To-Bar 2 rounds for quality: 10 Hollow band pullovers (scale: knees bent) 5 Kipping swings w/ towel/shirt between feet 5 Hollow lat pullback (scale: lat pull-down with band) 5 Kipping straight leg raises, increasing in height each rep 3 sets of 5-10 reps (5 min time limit) *tempo is 1 sec up, 2 sec down Scaled: Lying leg raises to rig at tempo Intermediate: Strict knees to chest at tempo Rx: Strict toes to bar at tempo Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 90 DU 15 hang squat cleans (135/95) 15 C2B
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