CrossFit OwnIt – CrossFit

Weightlifting

Power clean + Push jerk

15 min EMOM
Minute

0-5

3 Power clean and jerks @ 70%

Minute 5-10

2 Power clean and jerks @ 80%

Minute 10-15

1 Power clean and jerk @ 85%

Weightlifting

Tempo front squats (5×3 @ 60-65% of 1Rm front squat (light))

3 Second descend, 3 second pause at bottom

Metcon

Metcon (Time)

2 Rounds

10 Split position strict press

15 Russian KBS

20 Turkish sit-ups

:45 Second side plank (each side)

1 Minute regular plank