CrossFit On Track – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
+
3 Rounds of Barbell Complex I
(modified for OH Squat skill)
Add weight to each round
Weightlifting
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