02/23/2016

CrossFit On Track – CrossFit

Warm-up

(No Measure)

5 Rounds

5/5 DB Snatch

5 Burpees

5 Inch Worms w/ Push Ups

Metcon

Metcon (Weight)

A) Work Hang Power Snatch Skill

– focus on hip pocket and aggressive (punch-out) finish

B) 20 sec Hard/40 sec easy x 8

20 sec AMRAP – Hang Power Snatch

40 sec easy – AbMat Sit Up/GHD Sit Up

(record weight on Hang Power Snatch)

C) Toes to Bar Skill

– Pendulum Swing Progression

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

15 Shoulder to Overhead – 165/95

15 Toes To Bar

15 Burpees