CrossFit OwnIt – CrossFit

Weightlifting

Split position strict press (5×5 )

Weightlifting

Clean and Jerk

3+2 @ 75%

2+2 @ 80%

2+2 @ 83%

2+1 @ 85% x 4 sets

*The 2+1 means 1 clean + 1 jerk + 1 clean. That is one set. Same for the 3+2, that means 1 clean + 1 jerk, 1 clean + 1 jerk + 1 clean. 2+2 means 1 clean + 1 jerk, 1 clean + 1 jerk. 🙂

Weightlifting

RDL

4×3 @ 110% of 1RM clean + jerk. If this is 2 heavy, go down to 100% of 1RM clean + jerk. Make sure your back is safe more than anything.

Metcon

Metcon (No Measure)

On your own:

75 Good mornings w empty barbell

100 Sit-ups