Daily WOD

CrossFit OwnIt – CrossFit Weightlifting Snatch 3×2 @ 80% 2×2 @ 85% Weightlifting Snatch Pull (5×4 @ 90%) Metcon Metcon (AMRAP – Reps) 8 min cap 3 rounds 15 HPC (115/75) 15 STO (115/75) *remainder of time: AMRAP burpees *score = total reps
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CrossFit OwnIt – CrossFit Weightlifting Front Squat 1×5 @ 65% 1×4 @ 75% 1×4 @ 80% 1×4 @ 85% Metcon Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 40 WBS (20/14) 20 single arm DB lunge (50/35) *10 each arm.
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CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (Build to heavy single for the day. ) Weightlifting Clean grip lift off (4×4 @ 110% of 110% of 1RM clean. ) Weightlifting SOTS Press (OR behind the neck snatch grip strict press 5×5 )
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CrossFit OwnIt – CrossFit Metcon Metcon (Time) Teams Of 2 (Partner WOD) For Time 33-27-21-15-9 Back Squats (135/95) Lateral burpees over the bar DL (135/95) *no rack
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CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (6×2 @ 65%) Weightlifting Clean Pull (3×10 @ 70%) Gymnastics Pull-ups (Strict pull-ups. 2 sets @ 70% of ME.) Metcon Metcon (Time) 10 min cap 2 rounds 400m run 12 BMU 12 STO (155/105) *Scale to 21 C2B or pull-up variation.
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