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