CrossFit OwnIt – OwnIt at Home

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Metcon (Time)

Sunday wod:

Warm-up:

Jog / PT / GM / LS

10 PVC Snatch Grip Deadlifts

10 PVC Overhead Squats

10 PVC Snatch Balance

Find a PVC, broom stick or dowel and complete for QUALITY:

Snatch Complex

10 rounds:

1 Muscle Snatch

1 Overhead Squat

1 Snatch Balance

1 Snatch

If you have a barbell, you can use it. If you have weights, you can add incrementally after 5 rounds. Keep going as long as you feel good!

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Metcon (Time)

Then, 3 rounds of:

1 min snatch grip overhead hold

1 min plank hold

1 min bottom of the squat hold (unweighted)

Overhead holds can be done with barbell, KBs, DBs, or odd object. Use snatch grip if you have a barbell, otherwise any grip will do. Choose a light to moderate weight.

Scale bottom of the squat hold by elevating the heels and/or holding onto something for balance.