On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds, 6 reps each:

Upright Row

Squat and Press

Power Snatch

Good Morning

Bentover Row

+

4 Rounds

5/5 Dumbbell Snatch

Weightlifting

Power Snatch (5 Reps EMOM x 10; building)

Snatch Grip Deadlift (5 x 4; heavy)

Build to a solid weight, something you’d like to be able to snatch in a month or two

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

15 AM KB Swings – 55/35

12 Push Press – 115/75

9 Toes to Bar