Daily WOD

CrossFit OwnIt – CrossFit Weightlifting E2MOM for 10 rounds (20 minutes total) 1 clean + 1 front squat + 1 jerk *Build to heavy complex for the day Weightlifting Bench Press (5×2 @ 80-85% ) Metcon Metcon (Time) 2-3 rounds :25 second arch body hold 25 good mornings 25 Russian twists
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CrossFit OwnIt – CrossFit Metcon Metcon (Time) 36-24-12 T2B Hang Power Snatch (75/55) Lateral burpees over the bar 4 rounds of 36 STO (75/55) 12 BMU
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CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×2 @ 80%) Metcon Metcon (AMRAP – Reps) 80 seconds on/20 off 3 rounds Row PC (255/165) or 85 % PC OH DB Lunge (50/35) (10 each arm)
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CrossFit OwnIt – CrossFit Weightlifting Strict press (4×5 @ 80%) Metcon Metcon (Time) 30-20-10-20-30 WBS (20/14) -must be UB sets (rest as needed between sets-record total time) (rx must continually move in squat motion- sx May hold wb within sets)
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CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×5 @ 80%) Metcon Metcon (Time) Partner Wod 6 rounds 300 m run together (hold 1 wall ball 20/14) 18 DL (225/155) (split between both)
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