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