Daily WOD

CrossFit OwnIt – CrossFit Weightlifting Hang Clean 2 @ 65% 2 @ 70% 2 @ 75% 1 @ 80% x 4 sets Weightlifting Split Jerk (5 sets x 2 reps @ 65% of 1RM C&J) From the rack Metcon Metcon (Time) 3RNFT 45 second wall-sit 20 second arch body hold 20 second hollow hold
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CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD For time 30 Cleans and jerks (185/135) 800m run 20 Clean and jerks (185/135) 800m run 10 Clean and jerks (185/135) 800m run Not to exceed 70% of your clean and jerk 1 RM.
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CrossFit OwnIt – CrossFit Weightlifting Push Press (4×4 @ 75%) Metcon Metcon (Time) Teams of 2 (for time) 100 Cal row/bike or ski 100 Double DB lunge (50/35) 100 Pull-ups
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CrossFit OwnIt – CrossFit Weightlifting Deadlift (4×4 @ 75%) Metcon Metcon (Time) 5 individually timed rounds 12 Box jump overs (24/20) 12 WBS (20/14 12 DB snatch (50/35) *Rest exactly 1 min and repeat. Record total time
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CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (4×4 @ 75%) Metcon Metcon (Time) For time Cash in: 20 Burpees 15-12-9-6-3 HSPU Hang power snatch (95/65) Cash out: 20 Burpees
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