CrossFit OwnIt – CrossFit

Weightlifting

Power Snatch

3 reps @ 60%

3 reps @ 65%

2 reps @ 70%

2 reps @ 75%

2 reps @ 80% x 2 sets

*20-25 minutes to complete. Percentages based off of 1RM power snatch.

Weightlifting

Snatch Balance (4×3 @ 75-80% of 1RM snatch)

*From the rack. Focus on technique and dropping underneath the bar.

Weightlifting

Snatch grip lift off (4×3 @ 90% of 1RM snatch.)

*2 second pause @ knee.

Metcon

Metcon (Time)

2-3 rounds

15 DB bench press (pick weight that can be kept unbroken)

20 Weighted v-ups

:30 second wall-sit holding plate out in front

30 Flutter kicks

:45 second plank