CrossFit On Track – CrossFit

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Metcon (Weight)

Every 2 min x 6

5 Snatch or 5 Clean and Jerk

– build each round

– use squat if you have the skill

– quick singles

– SNATCH = RX+, Clean and Jerk = Rx

– post heaviest set

Metcon (No Measure)

Strength

Primary:

Overhead Squat – 5×5, all heavy

Secondary:

5 x

6-8 Behind the Neck Push Jerk

8-12 Snatch Grip High Pull

Tertiary:

4 Rounds x

8-12 DB Shoulder Flye

8-12 DB Strict Press

4 Rounds x

10-15 GHD Back Extensions

10-15 Ring Rows

10-15 DB Bentover Reverse Flye

Overhead Squat (5×5; all heavy)

Metcon (AMRAP – Rounds and Reps)

Conditioning

Primary:

16 min x

30 Alt DB Hang Snatch

50 Double Unders

Run 200m

– record rounds and reps

Secondary:

EMOM x 10

20 Wall Ball – Arms Only

Tertiary:

10 min x

10 Cal Arms only Assault Bike

30-60 Sec HS Hold