CrossFit OwnIt – CrossFit

Weightlifting

Snatch (Snatch skill week 5)

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 5, Part 2:

Repeat STE with empty barbell or PVC then,

3×5 reps Snatch balance

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

Metcon

Metcon (Time)

4RFT

400 m run

20 WBS (20/14)

5 power snatch (155/105) or 70%