CrossFit On Track – CrossFit

Warm-up

(No Measure)

5 min x

150m Row

10 Push Ups

10 Sit Ups

10 Air Squats

5 min x

Barbell Complex I

6 Upright Row

6 Squat and Press

6 Muscle Snatch

6 Overhead Squat

6 Bentover Row

Weightlifting

Metcon (Weight)

Part 1:

DB Snatch – 5 x 5 per arm, building heavy

Part 2:

8 min x Snatch Skill

Building to a medium 5 rep Hang Power Snatch

Part 3:

EMOM x 10

5 Hang Power Snatch

5 Bar-Facing Burpee

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

12 Deadlift – 135/95

9 Front Squat

6 Shoulder to Overhead