CrossFit OwnIt – CrossFit

Weightlifting

Every 90 seconds for 15 minutes (*Start @ 60% and build to a heavy for the day.)

1 Power snatch + 1 Squat snatch + 1 OHS

Weightlifting

Behind the neck snatch grip strict press (5×5 @ 60-65% of 1RM strict press)

Weightlifting

Snatch grip RDL (5×4 @ 90% of 1RM snatch.)

Metcon

Metcon (Time)

2 rounds

:45 Second wall-sit

16 Renegade plank rows

:45 second plank

20 Strict T2B or V-ups

:45 second OH plate hold

24 Lunges W/ plate over head