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