CrossFit On Track – CrossFit
Today, we’re going to hit a high-intensity workout as our featured piece. Go as hard as you can!!
Warm-up (No Measure)
3 Rounds Barbell Complex I
6 reps each
Squat and Press (I know!)
30 KB Swings
Snatch (OPTIONAL Build to a heavy single; power or squat)
5 Rounds for Time
10 Power Snatch – 115/75
10 Burpee Box Jumps
We’re going to do a bit of skill work around the snatch first; try to do this relatively heavy to get as close to RX as possible.
Snatch Grip Deadlift (5 x 4; building)
Start the 5 sets at a solid weight and build across the 5 sets.
Behind The Neck Jerk (5 x 5; medium weight)
Metcon (No Measure)
Accumulate 50 Push Ups or Ring Dips
Tabata Bench Dips