Daily WOD – Page 737 – CrossFit OwnIt

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Mar

03/23/17

March 22, 2017

CrossFit OwnIt – CrossFit Warm-up OwnIt Warm Up (No Measure) 400 m run 10 PT 10 leg swing each side 10 Good Mornings 3 inch worms (no push up) SS (1 min each leg) 3RNFT 4 pull ups 8 push ups 12 air squats Metcon Metcon (Time) For Time 400 m run 1 min rest 400 m run 1 min rest 400 m run*Athletes must rest exactly 1 min. Metcon Metcon (AMRAP – Reps) 8 min AMRAP ME rounds of Cindy 5 Pull Ups 10 Push Ups 15 air squats Skill Pistols (work on skill or appropriate scale)

Mar

03/22/17

March 21, 2017

CrossFit OwnIt – CrossFit Warm-up Ownit2 (No Measure) dowward dog 50 DU or 30 DU attempts + 250 m row PT Leg Swings GM SS 2RNFT 10 push Ups 10 jump squats 10 mountain climbers Weightlifting Snatch (see below ) 3 @ 60% 3 @ 65% 3 @ 70% x2 Weightlifting OHS 2 reps @ 60% 2 rep @ 70% 2 reps @75% 2 reps @ 80% 2 reps @ 85% x 2

Mar

03/21/17

March 20, 2017

CrossFit OwnIt – CrossFit Warm-up OwnIt Warm Up (No Measure) 400 m run 10 PT 10 leg swing each side 10 Good Mornings 3 inch worms (no push up) SS (1 min each leg) 3RNFT 4 pull ups 8 push ups 12 air squats Weightlifting Back Squat (4×3 @ 80%) Metcon Metcon (Time) 4RFT 50 DU (2:1) 15 HPC (155/105) Skill Double-Unders (athletes are encouraged to stay after class to est)

Mar

03/20/17

March 19, 2017

CrossFit OwnIt – CrossFit Warm-up OwnIt Warm Up (No Measure) 400 m run 10 PT 10 leg swing each side 10 Good Mornings 3 inch worms (no push up) SS (1 min each leg) 3RNFT 4 pull ups 8 push ups 12 air squats Weightlifting Press 24 minutes to establish Strict Press 4-4-4-4 Push Press 3-3-3 Push Jerk 2-2 Split Jerk Heavy single Metcon Metcon (AMRAP – Reps) 11 Min AMRAP 9 Thrusters (115/75) 9 C2B Pull Ups 9 Burpees 100 m run (1 rep)

Mar

03/18/17

March 17, 2017

CrossFit OwnIt – CrossFit Warm-up OwnIt Warm Up (No Measure) 400 m run 10 PT 10 leg swing each side 10 Good Mornings 3 inch worms (no push up) SS (1 min each leg) 3RNFT 4 pull ups 8 push ups 12 air squats Metcon Metcon (Time) Partner WOD 5 rounds of 50 DU 15 c&j (95/65) 4 rounds of 30-20-10 pull ups burpee box jump overs (24/20) 1 round of 400m run 21 hang snatches (95/65) 400m run 15 hang snatches (95/65) 400m run 9 hang snatches (95/65)

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