CrossFit OwnIt – CrossFit

Weightlifting

3 position clean (1 complex every 90 seconds for 15 minutes)

1 clean from power position

1 clean from hang

1 clean from the floor
*start @ 60% and climb. End around 80-85%, no higher.

Weightlifting

Pause push jerk (5 sets x 2 reps @ 70% of 1RM push jerk)

2 second pause in dip.

Metcon

Metcon (Time)

2 rounds

200m farmers carry

20 renegade rows w/ DB

20 push ups on dumbbells

20 good mornings w/ barbell