CrossFit OwnIt – CrossFit

Weightlifting

Squat Clean

Squat Clean

15 min

Every 90 seconds

3 squat cleans @ 60%

Focus should be on technique and speed over loading. Remember this deload week.

Metcon

Metcon (Time)

5 rounds for Time

50 DU (2:1)

5 Hang Power Cleans (205/145) or 70% of hang power max. Athlete should be able to hold this UB throughout workout