CrossFit OwnIt – CrossFit

Weightlifting

Hang Snatch

3 @ 55%

3 @ 60%

2 @ 65%

2 @ 70%

2 @ 75% x 3 sets

Weightlifting

Snatch grip lift off (4×4 @ 90% of 1RM snatch)

Weightlifting

Strict press (4×5 @ 75% of 1RM)

*If you don’t know 1RM, build to a moderate load and do that for all 4 sets.

Metcon

Metcon (Time)

2 rounds

:30 second side plank (left)

:30 second side plank (right)

:30 second regular plank

20 good mornings w/ barbell

:20 second seated OH barbell hold