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