CrossFit OwnIt – CrossFit



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 3, Part 2:

Repeat STE with empty barbell or PVC then,

3×5 reps Heaving snatch balance

*use PVC or light weight, can add weight slowly each set IF speed and lockout are good

This week we will continue with our back squat pause progression and snatch skill work. This week we will continue to work on hip hinging and grip endurance. We will also FS later this week since we will only back squat once this week.


Metcon (AMRAP – Rounds and Reps)

16 min AMRAP

18 single DB FR lunge (50/35)

12 T2B

6 single arm alt devils

Press (50/35)

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