CrossFit OwnIt – CrossFit

weightlifting

Power Snatch (12 minute EMOM
Minute 0-4
1 power snatch from the floor + 2 hang power snatches @ 60%
Minute 4-8
1 power snatch from the floor + 2 hang power snatches @ 65%
Minute 8-12
1 power snatch from the floor + 2 hang power snatches @ 70% )

weightlifting

Muscle Snatch (5 sets x 5 reps @ light/moderate weight )

Metcon

Metcon (Time)

3 rounds

:20 hollow hold

15 hanging strict knee raises or leg lifts

20 alt DB shoulder press