CrossFit On Track – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
+
3 x Barbell Complex (for power snatch)
6 reps each
Upright Row
Squat and Press
Power Snatch
Good Morning
Bentover Row
Weightlifting
Metcon (Weight)
After a brief skill warm-up, build to a medium starting weight for POWER SNATCH.
Then, EMOM x 10 pick one of the following:
1) 5 Power Snatch
2) 2 Power Snatch, building
3) 1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat, building (RX+)
Metcon
Metcon (No Measure)
Running Clock:
Min 0-2: AMRAP Strict Pull Ups
Min 2-10:
4 Rounds
30 Double Unders
12 Toes to Bar
Min 10-12: AMRAP Strict Pull Ups
Min 12-18:
3 Rounds
30 Double Unders
8 Burpees
Min 18+
L1: Accumulate 50 Ring Rows
L2: Accumulate 50 Pull Ups (any kind)
L3: Accumulate 20 Muscle Ups