Daily WOD

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 40 min alt emom 45/15 Burpee Pull up Cal Row Wall walks Cal Bike Rest
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CrossFit OwnIt – CrossFit Weightlifting Power Snatch (14 Minute alt EMOM) 10 Box jump overs (24/20) 3 Power snatches @ 70-75% Metcon Metcon (Time) 5 Individually timed rounds E4MOM 200m run 8 Squat clean thrusters (115/75)
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CrossFit OwnIt – CrossFit Weightlifting Seated 2-DB Strict press (Same weight as last week) 5×12 Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP (you go I go) Partner WOD 40 Alt DB hang C&J (50/35) 40 WBS (20/14) 40 Calorie bike/row
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CrossFit OwnIt – CrossFit Weightlifting Front Squat (5×6 @ 70%) Metcon Metcon (Time) 4RFT 16 T2B 16 single DB box step ups (24/20) (50/35) 48 DU (2:1)
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CrossFit OwnIt – CrossFit Skill Pull-ups Week 4 – CTB progression 2 rounds for quality: 20 sec Hollow hold (scale: knees bent) 20 sec Arch hold 10 Kipping swings, feet together 10 Bat wing rows with 2 sec pause at top 5-10 second CTB top-of-pull-up hold (scale: with barbell on rack from seated on floor, scale-up: strict pull-up into hold) 3 sets for quality (7 min time limit): *try to maintain the same number every set Scaled: Kipping pull-ups (use band if needed) or Kipping pull-up attempts Intermediate: CTB pull-ups or work on attempts/drills Rx: Kipping CTB pull-ups (scale up: belly button to bar pull-ups) Metcon Crossfit Games Open 20.1 (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time cap: 15 minutes
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