CrossFit OwnIt – CrossFit

Weightlifting

3 position snatch (*Build to a moderate/heavy weight in 20 min)

1 snatch from power position

1 snatch from hang position

1 snatch from the floor

Weightlifting

Snatch grip lift off (5×5 @ 95% of 1RM snatch)

Metcon

Metcon (Time)

2-3 rounds

20 Hollow body rocks

:30 second handstand hold (on wall) (or :45 second plank)

35 banded good mornings

:45 second wall sit