CrossFit On Track – CrossFit

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Warm-up

Warm-up (No Measure)

500m Row

+

3 x

Barbell Complex I

6 reps each

Upright Row

Squat and Press

Muscle Snatch

Overhead Squat

Bentover Row

+

50 Alt. DB Snatch – change weights as you go

Metcon

Run both EMOMs back to back and follow them immediately by the 8 min clock for the Snatch

Metcon (AMRAP – Rounds)

EMOM x 12

min 1:

3-6 Bar Muscle Ups (or 6-12 Knees to Elbows)

min 2:

6 Snatch (any) @ 50-60% 1RM

Metcon (AMRAP – Rounds)

EMOM x 12

min 1:

9 Thrusters – 95/65

min 2:

35 Double Unders

Weightlifting

Snatch (In 8 min, build to a heavy single)