CrossFit OwnIt – CrossFit

Weightlifting

Snatch (Snatch skill day 4)

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 4, Part 2:

Repeat STE with empty barbell or PVC then,

3×5 reps Drop snatch

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

Metcon

Metcon (Time)

3RFT

20 box jump over with step down standard (24/20)

30 WBS (20/14)

400 m run