WOD – Page 158 – CrossFit OwnIt

1/3/19

January 2, 2020SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Push Press (6×2 @ 85%) Metcon Metcon (AMRAP – Reps) 3 rounds (90 work/30 rest) Cal Bike Power Snatch (135/95) Cal Row 300 m run (or scale to 200m)

1/2/19

January 1, 2020SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Deadlift (6×2 @ 80%) Metcon Metcon (Time) 21-15-9 Back squats (135/95) from floor Lateral Burpees over bar Pull ups

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 min AMRAP (teams of 2) 20 Power cleans (95/65) 20 DU 20 Front squats (95/65) 20 DU 20 Back rack lunges (95/65) 20 DU 20 HSPU 20 DU min 25-40 Max snatch (power or squat) Weightlifting Snatch (min 25-40 Max snatch (power or...

12/30/19

December 29, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Deadlift (6×2 @ 85%) Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

12/29/19

December 28, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Power clean + Power jerk 2 @ 60% 2 @ 65% 2 @ 70% 2 @ 75% 1 @ 80% x 3 sets Weightlifting RDL (4×3 @ 90% of 1RM clean ) Metcon Metcon (Time) 2-3 rounds :30 second plank 30 shoulder taps 10 t2b (scale: 20 med ball sit...

12/28/19

December 27, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 25-20-15-10-5 Squat clean thrusters (95/65) Lateral burpees over bar 4-8-12-16-20-24-28 DB Snatch (50/35) HRPU Box Jumps (24/20)

12/27/19

December 26, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Back Squat (4×5 @ 75%) Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

12/26/19

December 25, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Deadlift (6×2 @ 80%) Metcon Metcon (AMRAP – Rounds and Reps) 9 min AMRAP 30 DU (2:1) 15 Snatches (75/55)

12/24/19

December 23, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 12 Days of Christmas 1 Devil press 2 HSPU 3 Power snatch (95/65) 4 T2B 5 Thrusters (95/65) 6 C2B pull-ups 7 Hang power cleans (95/65) 8 Burpees 9 KBS (53/35) 10 FR lunges (95/65) 11 Goblet squats (53/35) 12 Bar or ring MU *2:1 C2B or pull-up...

12/23/19

December 22, 2019SiteplicityWOD0

CrossFit OwnIt – CrossFit Weightlifting Deadlift (3×7 @ 80%) Metcon Metcon (Time) 10-1 BJO (24/20) Power Clean (135/95)

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