CrossFit OwnIt – CrossFit

Weightlifting

Snatch (Every 90 seconds x 10 sets)

1 Power snatch + 1 Squat snatch + 1 Power snatch

First 5 sets at 65-70%, last 5 sets 70-75%.

*Base off of 1RM power snatch

Weightlifting

Snatch Balance (5×2 @ 70% of snatch)

Metcon

Metcon (Time)

2-3 rounds

:45 Plank

30 MT. Climbers

20 Russian KBS

10 Seated barbell press (no more then 95lb on bar)