CrossFit OwnIt – CrossFit

Weightlifting

Snatch (15 Minute EMOM)

Minute

0-5

3 Snatches @ 60%

Minute

5-10

2 Snatches @ 70%

Minute 10-15

1 Snatch @ 80-85%

Weightlifting

Pause overhead squat (5×2 reps @ 60-70% of 1RM OHS.)

*Pause 3 seconds in the bottom of the squat.

Metcon

Metcon (Time)

2 Rounds

1 Minute plank

10 DB renegade rows

15 RDL w/ barbell

20 Dead-bugs