CrossFit OwnIt – CrossFit

Weightlifting

Pause Snatch (12 Minute EMOM)

1 Pause snatch (2 Second pause @ knee)

*Start @ 50% and build

Weightlifting

Behind the neck snatch grip push jerk

5×2 @ 70-75% 1 RM snatch

Metcon

Metcon (Time)

2 Rounds

10 Bicep curls

12 Ring dips

16 Split squats (each leg) (leg on bench)

:30 Second hand stand hold (or :45 second plank)

20 Banded good mornings