Daily WOD – Page 316 – CrossFit OwnIt

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Jan

1/5/19

January 4, 2020

CrossFit OwnIt – CrossFit Weightlifting Hang Snatch (20 min to find a heavy single for the day.) Weightlifting Bench Press (5×5 @ 65-70% or moderate/light weight) Metcon Metcon (Time) 2 rounds :30 second wall sit 20 single leg RDL (w/KB) (10 each leg) 10 seated DB press

Jan

1/4/19

January 3, 2020

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time (partner WOD) 21-18-15-12-9-6-3 Thrusters (95/65) T2B Burpees 3-6-9-12-15-18-21 WBS C2B pull ups HPC (95/65)

Jan

1/3/19

January 2, 2020

CrossFit OwnIt – CrossFit Weightlifting Push Press (6×2 @ 85%) Metcon Metcon (AMRAP – Reps) 3 rounds (90 work/30 rest) Cal Bike Power Snatch (135/95) Cal Row 300 m run (or scale to 200m)

Jan

1/2/19

January 1, 2020

CrossFit OwnIt – CrossFit Weightlifting Deadlift (6×2 @ 80%) Metcon Metcon (Time) 21-15-9 Back squats (135/95) from floor Lateral Burpees over bar Pull ups

Dec

12/31/19

December 30, 2019

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 min AMRAP (teams of 2) 20 Power cleans (95/65) 20 DU 20 Front squats (95/65) 20 DU 20 Back rack lunges (95/65) 20 DU 20 HSPU 20 DU min 25-40 Max snatch (power or squat) Weightlifting Snatch (min 25-40 Max snatch (power or squat))

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