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″