CrossFit OwnIt – Barbell Club

Weightlifting

Hang muscle snatch (5 x 5 )

Weightlifting

Pause Snatch

3 @ 55%

3 @ 60%

2 @ 65%

2 @ 70%

2 @ 75% x 3 sets

Weightlifting

Snatch grip lift off + Snatch pull (5 x 4 @ 90% of 1RM snatch)

Skill

Metcon (AMRAP – Reps)

Tabata 20/10

Plank

Hollow Hold

Arch body