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
Warm-up (No Measure)
Row 500m
+
3 Rounds Barbell Complex I
6 reps each
Upright Row
Squat and Press (I know!)
Power Snatch
Good Morning
Bentover Row
+
30 KB Swings
Weightlifting
Snatch (OPTIONAL Build to a heavy single; power or squat)
Metcon
Metcon (Time)
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.
Weightlifting
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)
Post-WOD
Metcon (No Measure)
Accumulate 50 Push Ups or Ring Dips
…then…
Tabata Bench Dips