CrossFit OwnIt – CrossFit

Weightlifting CrossFit track

Snatch (Snatch complex
5 sets of 1 low hang snatch + 1 power position snatch @ 75% of snatch )

Recovery track

Metcon (Weight)

Back rack snatch grip push press 3 reps + 3 overhead squats

5 sets @ empty barbell or light weight

Metcon CrossFit track

Metcon (AMRAP – Reps)

14 minute AMRAP

21 pull ups

21 calorie row/bike/ski

42 DU

15 C2B pull ups

15 calorie row/bike/ski

30 DU

9 bar MU

9 calorie row/bike/ski

18 DU

Recovery track metcon

Metcon (AMRAP – Reps)

14 minute AMRAP

21 ring rows

21 calorie row/bike/ski

42 single unders

15 jumping pull ups

15 calorie row/bike/ski

30 single unders

9 elevated feet ring rows

9 calorie row/bike/ski

18 single unders