CrossFit OwnIt – CrossFit

Weightlifting

Push Press (18 Minutes to establish 1RM)

This week will focus on testing push press, front squat, and clean and jerk. MetCons will be lighter weights and overall volume to focus on testing.

Metcon

Metcon (AMRAP – Rounds and Reps)

We will start a 5 week progression focusing on pause back squats, squat and power snatches, and accessory work for snatching shoulder stability. MetCons will focus on shoulder endurance and hip hinging.

13 Minute AMRAP

15 DL (95/65)

10 Box jump over (step down) (24/20)

5 STO (95/65)