CrossFit On Track – CrossFit

Squat Clean Thruster (Build EMOM by 20/10#)

– In teams of 3, each teammate must hit a Cluster every minute, with 15 second transitions to change weights.

– Weight goes up by 20# for guys, 10# for girls

– Teammates may fall out without terminating the whole team, but may not return

– multiple attempts can be made WITHIN the minute

– start at an easy weight

Metcon (Weight)

Teams of 3

2016 Regional Snatch Ladder Rules

Cluster

5 @ 135/85

4 @ 165/105

3 @ 195/125

2 @ 215/135

1 @ 235/145

Scaled

95/55

115/75

135/85

155/95

165/105
– Teammates CAN fall out

– A teammate must complete all reps in order to pass the torch to another teammate (or else fall out)

– Cannot go back weights; once you move on, that bar is done

– If you fall out, you cannot come back

– score is total weight moved

Metcon (Time)

For Time, teams of 3; share the load

30 Clusters – 135/85

20 Clusters – 185/115

10 Clusters – 225/135

Scaled:

95/65

115/75

135/85