Daily WOD

CrossFit OwnIt – CrossFit Weightlifting Front Squat (see below ) 5 @ 60% 5 @ 65% 5 @ 70% 5 @ 70% Metcon Metcon (AMRAP – Reps) 18min alt emom 40 seconds of ME work/20 seconds recovery transition 0-Cal Bike 1-KBS (35/26) 2-200 or 100 m run 3-Cal Row 4-Burpee 5-Rest *count total reps each round and attempt to stay consistent. 200 m run= 20 reps, 100 m run = 10 reps
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CrossFit OwnIt – CrossFit Weightlifting Snatch complex. Establish heavy of: 1 from the floor 1 from low hang 1 from high hang Metcon Metcon (Time) For Time 70 WBS (20/14) 70 DU 60 t2b 60 du 50 hspu 50 du
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CrossFit OwnIt – CrossFit Weightlifting Front Squat 5 @ 70% 5 @ 75% 5 @ 80% 5 @ 85% Metcon Metcon (Time) 14 min cap “Nasty girls” 3 Rounds for time 50 Air squats 7 RMU 10 HPC (135/95) *Scale 7 BMU; or 10 C2B, Pull-ups or RR + 10 HRPU
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CrossFit OwnIt – CrossFit Weightlifting Power clean + Split jerk (Build to 1 RM.) Weightlifting Clean grip dead-lift on a deficit. (5×5 @ 90% of 1RM clean. ) Metcon Metcon (No Measure) 2 RNFT 200m Farmers carry 25 Good mornings w/ empty barbell :45 sec plank
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CrossFit OwnIt – CrossFit Metcon Metcon (Time) Teams of 2 5 rounds 15 DL (135/95) 12 HPC (135/95) 9 Push jerks (135/95) 3 rounds 400m run 20 OHS (95/65) 40 FR lunge (95/65)
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