CrossFit OwnIt – OwnIt at Home

Metcon

Metcon (Weight)

Sunday:

Warm-up

2 min cardio

PT / LS / GM

Sampson Stretch

Wrist Stretches

Elbow rotations (bar on back)

10 Pause Front Squat with PVC

10 sets of the Snatch Complex:

1 snatch Deadlift

1 Hang Power Snatch

1 Hang Snatch (full squat)

1 Overhead Squat

Start with an empty bar. If you have weights, add incrementally each round as long as your are able to maintain good technique. If you do not have a bar, use a PVC or broomstick.

Metcon

Metcon (Time)

3 rounds of:

10 L / 10 R Turkish Sit-ups

10 L / 10 R 1-arm Standing high pull

30 sec R / 30 sec L 1-arm Overhead Carry

On high pulls, stand with weight in front of your body, pull your elbow as high as possible while keeping the weight close to your body.