CrossFit OwnIt – CrossFit

Weightlifting

Hang Power Snatch (15 Minute EMOM)

Minute 0-5

3 Reps @ 60%

Minute 5-10

2 Reps @ 70%

Minute 10-15

1 Rep @ 80%

Weightlifting

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

Metcon

Metcon (Time)

2 Rounds

15 Good mornings w/ barbell

10 Banded tricep pull downs

20 Turkish sit ups w/ med ball

:30 Second hollow hold

1 Minute plank