11/23/2016

On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds x

Row 30 sec

12 alternating DB Snatch

8 Air Squats

4 Inch Worms

+

3 Rounds

12 PVC shoulder passthroughs

8 Overhead Squats

4 Pressing Snatch Balance

Weightlifting

Heavy Program does the recovery Back Squat, then the OH Squat

Regular Program does the OH Squat

Back Squat (2 x 5 @ 80% of Monday)

Overhead Squat (Build to a heavy single)

Metcon

Metcon (Time)

21-15-9-6-3

Snatch Balance – 75/55

Burpee

Metcon (Calories)

Tabata AirDyne for Calories