CrossFit OwnIt – CrossFit

Warm-up

OwnIt Warm Up (No Measure)

400 m run

10 PT

10 leg swing each side

10 Good Mornings

3 inch worms (no push up)

SS (1 min each leg)

3RNFT

4 pull ups

8 push ups

12 air squats

Weightlifting

Snatch (5 min EMOM- 2 hang snatches )

From above knee. May be power or squat. Athlete may build in weight. Rest 1 minute after each EMOM

Weightlifting

Snatch (5 min EMOM- 2 hang snatches )

From below knew. May be power of squat. athlete may build in weight. Rest 1 minute after each EMOM.

Weightlifting

Snatch (5 min EMOM- 1 snatch from floor)

May be power or squat. Athlete may build in weight

Weightlifting

Back Squat (Establish heavy single for the day)

Rep Scheme- 5-4-3-2-1-1-1. Rest exactly two minutes between sets. Once you reach singles rest between 3-5 minutes. Technique > Load