CrossFit On Track – CrossFit
Warm-up
10 min.
10 walking lunge with DB OH
8 Alt. DB Snatch (light)
6 Air Squats
4 HSPU
+
6 Min
2 min. Lat foam roll
2 min piriformis foam roll
2 min leg swing & spiderman crawls
+
8 min. to work on / build
Power Snatch (coach picks drills)
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min. AMRAP
10 Power Snatch 135/95
20 bar-facing burpees
RX+ = 155/105
Intermediate: 95/65
Scaled: medium wt by feel / 10 bar-facing burpees
Training Challenge:
A. Setup for 1st P Sn. no more than 3 sec after last burpee
B. TnG first 3-5 P. Sn. each round
C. Keep Burpees low + practice keeping feet together
Metcon (No Measure)
CAL Rowing Sprints
40-40-20-20-20
Rest as needed between sets
Metcon (Time)
Complete 300 Double-Unders OR 10 min. or practice
