CrossFit On Track – CrossFit


Warm-up (No Measure)

Row 500m


3 Rounds of Barbell Complex I

(modified for OH Squat skill)

Add weight to each round


Metcon (Weight)

Skill: All Levels

Snatch Liftoff + Hang Power Snatch

– light to medium weight, practice with a pause at the knee

Metcon (Weight)

Snatch Power:

L1: Dumbbell Snatch – 5 x 5 per arm, all heavy

L2: Power Snatch – 5 x 3 all Heavy

L3: Full Snatch – 5 x 3, AHAP

– you can drop reps

Metcon (Weight)

Snatch Skill Extension:

L1: Practice Snatching w/ a barbell; you can try full snatch light

L2: Power Snatch + OH Squat – build to a heavy single

L3: 3 x 3 Overhead Squat at your heavy 3-rep Snatch

Snatch Pull (3 x 3 HEAVY, but still snappy)

All levels

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

8 Bentover Row – 135/85

8 Behind the Neck Thruster

8 Bar Facing Burpee