On Track CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 min Row
2 min Run
2 min Jumping Jacks/Jump Rope
+
8 min x
6/6 Single-Arm Hang Dumbbell Snatch
6 Burpees
6/6 Single-Arm DB Thruster
6 Burpees
Weightlifting
Snatch (OPTIONAL; Build to a heavy single in 15 min)
Build to a heavy single w/ 2-second pause in the receiving position
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
– If you completed the optional Snatch work, do Isabel at 75% of your heaviest single from that and do them as squat snatch
– If you have the skill, do all 30 Snatch as squat snatch
– If you aren’t very good at squat snatch, do that AHAP as power snatch (no time limit)
Post-WOD
Metcon (No Measure)
6-8 x 2 min Rowing Intervals @ max aerobic threshold; recover 2 min with light jog