CrossFit On Track – CrossFit

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Weightlifting

Metcon (Weight)

Snatch complex:

High hang power

High hang squat

Snatch balance

OH Squat

Metcon (AMRAP – Rounds and Reps)

12 min. medium pace

3 high hang squat snatch @ 60-70% 1 RM snatch

SUPERSET

1 rope climb

10 burpees

1 rope climb
Sub 12 ring rows for 1 rope climb

Metcon

Karabel (Time)

10 rounds for time

3 squat snatch 135/95

15 wall balls

Weightlifting

Shoulder Press (4×8-12)

superset with upright row

Barbell Row (Upright: 4×8-12)

Conditioning

Metcon (Time)

10 rounds

9/7 cal row

30 second rest between sets