CrossFit OwnIt – CrossFit

Weightlifting

Snatch (Snatch skill work day 1)

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 1, Part 2:

Repeat STE 2x with empty barbell or PVC

Metcon

Metcon (AMRAP – Reps)

Partner wod

For reps

5 mins max cals bike or row

Rest 2

5 mins max single db box step ups (50/35) (24/20)

Rest 2

5 mins max cals bike or row

Rest 2

5 mins max bfb