On Track CrossFit – CrossFit

Weightlifting

Metcon (No Measure)

Skill work:

Practice Snatch Lift-Off

Practice Snatch Pull

– keep it light, work on position
Snatch lift-off: https://youtu.be/iyRX1y38qXc

– learn to pull the knees back out of the way without changing your back angle and keeping your chest up

Snatch Pull:

https://youtu.be/LgRm-Rd_E-k

– no early arm pull, dig those heels as you rebend

Metcon (Weight)

Snatch Complex:

2 Snatch Pull

1 Power Snatch

1 Squat Snatch

– build to a medium weight (about 60% is fine)

Back Squat (5 x 6 @ 70%; 1 set every 2 min)

Pull-ups (3 x max reps (cap at 35 each), full rest (2-3 min))

Metcon (No Measure)

Widegrip Strict Pull Ups

– 5 x 8-12

Reverse Grip Bentover Row

– 4 x 8-12

5 Rounds

– Burnout Hammer Curls

– 5 rep Banded Pull Apart series