CrossFit OwnIt – CrossFit
Weightlifting CrossFit track
Metcon (Weight)
Snatch complex
1 power position snatch + 1 low hang snatch
*work up to a heavy for the day
Recovery track
Behind the neck snatch grip push press (Work up to a heavy ish 3 reps
3-3-3-3-3)
Metcon CrossFit track
Metcon (AMRAP – Reps)
Partner workout
20 minutes alternating minutes with partner
3 snatches @ 70%
Max burpees with remaining time
*score = burpees
Recovery track metcon
Metcon (AMRAP – Reps)
Partner workout
20 minutes alternating minutes with partner
8 alt DB snatches
Max sprawls with remaining time
*score = sprawls