CrossFit On Track – CrossFit
Warm-up
(No Measure)
3 Rounds x
8 PVC Pass Throughs
8 American KB Swings
8 PVC OH Squats
+
3 Rounds x
3 Snatch High Pull
3 Muscle Snatch
3 Overhead Squat
3 Pressing Snatch Balance
3 High Hang Snatch
Weightlifting
Snatch (Build to a heavy Single)
You’ll have 30 minutes to do “snatch work” today. Once you get a heavy single (power or otherwise, move on to the next movement)
Overhead Squat (Build to a heavy 2-rep)
Snatch Pull (Build to a heavy 3-rep)
Metcon
CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″