CrossFit OwnIt – CrossFit
Weightlifting
Power Snatch (10 minute EMOM
1 Power snatch + 1 hang power snatch
*build in weight )
Weightlifting
Behind the neck snatch grip strict press (5×5
*build to moderate weight and maintain across )
Metcon
Metcon (Time)
2-3 rounds
30 Flutter kicks
20 Russian twists
10 Barbell good mornings
5 pause push ups
*2 second pause at bottom of push up. Keep chest off floor