CrossFit On Track – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
+
3 x Barbell Complex I
6 reps each
Upright Row
Squat and Press
Power Snatch
Good Morning
Bentover Row
+
30 Am. KB Swings
Weightlifting
Hang Snatch (OPTIONAL; Build to a heavy double in 15 min)
Weightlifting
Power Snatch (10 x 5; EMOM)
– start with a medium weight and if it’s going smoothly, add weight
– post your final weight
– reps should be touch and go
Snatch Pull (5 x 3)
10-20% heavier than your heaviest weight form power snatch EMOM
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
7 Pendlay Row; med wt.
14 Toes to Bar
28 Double Unders
