CrossFit OwnIt – CrossFit

Weightlifting

Snatch (Snatch skill day 2)

Week 2

Part 1 (all weeks):

With PVC:

Burgener Warm-up

Skill Transfer Exercises

5 Behind the neck snatch push press

5 Overhead squat

5 Heaving snatch balance

5 Drop snatch

5 Snatch balance

Week 2, Part 2:

Repeat STE with empty barbell or PVC then,

3×5 reps:

Behind the neck snatch push press + OHS

*use PVC or light weight, can add weight slowly each set

Metcon

Metcon (AMRAP – Reps)

24 minute AMRAP partner workout

10-20-30-40….

Cal bike or row

T2B

WBS (20/14)

*every time athletes break and switch: both athletes complete 3 synchro burpees.