CrossFit On Track – CrossFit

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Weightlifting

Lots of snatch practice today. Focus on technique and get under the barbell! Be fast. Don’t muscle your way through it (slow) and don’t press out in the receiving position (get under and punch).

Muscle Snatch (5×3; building, but light)

Hang Power Snatch (6×3; building, but medium)

Pause Power Snatch (4×2 @ challenging weight)

Snatch lift off to knee + 2 sec. pause + explosion

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min. AMRAP

5 strict press @ 90%

10 strict pull ups

15 KB pike crunch

Metcon (AMRAP – Rounds and Reps)

12 min. AMRAP

5 evil wheels

10 ring rows

15 push-ups

Post-WOD

Metcon (No Measure)

EMOM x 10

6-10 DB hammer curl

6-10 DB skull crusher