CrossFit On Track – CrossFit

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Metcon (Weight)

Snatch Complex:

Build AHAP

1 Snatch Pull +

1 Power Snatch +

1 Hang Snatch +

2 OH Squat

Metcon (Time)

For Time:

1 Round:

10 Snatch @ 185/125

30 Bar-Facing Burpees

– 1k row / 80/65 Cal Bike / 200m Sled Push (5 plates)

3 Rounds:

10 Snatch @ 135/85

15 Bar Facing Burpees

– 1k row / 80/65 Cal Bike / 200m Sled Push (5 plates)

5 Rounds:

10 Snatch @ 95/65

8 Bar-Facing Burpees

– 1k row / 80/65 Cal Bike / 200m Sled Push (5 plates)

Metcon (No Measure)

Strength:

5 x

10 Hang Snatch Pull

10 Reverse Grip Bentover Row

3 x

10-15 Single-Arm Lateral Delt Raise

10-15 Single Arm Front Delt Raise

Metcon (No Measure)

Conditioning

14 min x

60 sec Gymnastics Plank

7 Rep Banded Pull Apart Series

– Pull Apart Palm Up/Palms Down, Ext Rotation Palms Up/Palms Down, Reverse Flye Palms Out/Palms In