5/11/18 – CrossFit OwnIt
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5/11/18

10
May

5/11/18

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

Clean and Jerk (5×3 @77 % not TnG)

All reps should be squat cleans. Athlete should take 3-5 seconds between reps and 2-3 minutes between sets.

Metcon

Metcon (AMRAP – Reps)

5 rounds of: (athlete will complete all 5 rounds at each movement before moving to the next)

30 seconds on/ 20 seconds off

Cal Row

SDHP (75/55)

Box Jumps (24/20)

Cal Bike

OH KB Hold (35/26)

*Score = Total reps. Every 5 seconds on KB hold=1 rep