Daily WOD

CrossFit OwnIt – CrossFit Weightlifting Push Press (4×4 @ 75%) Metcon Metcon (Time) 5 RFT 18 WBS (20/14) 12 C2B pull-ups 4 DB Devil press (50/35) *Those comfortable with KB may choose to use them. Those new to CF (2 months or less) sub devil press for 1 burpee + 1 KBS.
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CrossFit OwnIt – CrossFit Weightlifting Back Squat (24 min to find 1RM back squat.) 5 @ 60% 4 @ 70% 3 @ 80% 2 @ 90% 1-1-1 Metcon CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#
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CrossFit OwnIt – CrossFit Weightlifting Power clean + Power jerk (5 sets x 2 reps @ 80% ) Weightlifting Clean Pull (5×4 @ 100% of 1RM) Skill Metcon (Time) 2 RNFT 200m Farmers carry 25 Overhead lunges W/ barbell 30 Sit-ups Skill Metcon (No Measure) Seated box jumps (extra credit.. if you wanna do it) 5 sets x 3 reps
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CrossFit OwnIt – CrossFit Metcon Metcon (Time) 4 rounds (Partner WOD) You go I go 100 DU (2:1) 25 Push press (95/65) 25 Burpees 2 rounds 50 Pull-ups 50 Empty Barbell thrusters (45/33)
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CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (Establish 1 RM) 3 @ 60% 2 @ 70% 1 @ 75% 1 @ 80% 1-1-1 Metcon Metcon (Time) 21 HPC (135/95) 21 HSPU 15 HPC (155/105) 15 HSPU 9 HPC (185/135) 9 HSPU
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