CrossFit On Track – CrossFit
Warm-up
Warm-up (No Measure)
400m run or 500m row
+
3 rounds
3 snatch lift off
3 snatch pull
3 muscle snatch
3 power snatch
+
3-5 minutes double under fundamentals
– rope length
– hand position
– jump mechanics (JUMP! no donkey kicks or dolphin flips!)
Metcon
CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
Immediately into 15.1a
CrossFit Games Open 15.1A (Weight)
6-Minutes to Establish:
1-RM Clean and Jerk
CrossFit Games Open 14.4 (AMRAP – Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
