CrossFit OwnIt – CrossFit

Weightlifting

Clean and Jerk (15 Minute EMOM)

Minute 0-5

2 Power clean and jerks @ 75%

Minute 5-10

2 Power clean and jerks @ 80%

Minute 10-15

2 Power cleans and 1 jerk @ 85%

Weightlifting

Deficit Deadlift

5×3 @ 75-80% of 1 RM DL

Metcon

Metcon (Time)

2 Rounds

20 High plank to low plank rotations

20 Banded good mornings

10 Seated barbell Strict press

10 SLOW elbow plank saws