CrossFit On Track – CrossFit
Conditioning
Metcon (No Measure)
4 rounds; medium pace
Row 15/12 cal
3 behind the neck jerk
3 OH squat
3 snatch balance
(building each round)
12 box jump overs
Weightlifting
Metcon (AMRAP – Rounds and Reps)
Build snatch to 60% 1 RM
4 rounds
AMRAP to failure
Snatch + 2 hang snatch + 3 OH squat
(unbroken – do not drop the bar)
Full rest after each round
Score your best round and add weight to comments.
Back Squat (10-8-8-8-5)
Total volume increase from last week
Metcon (No Measure)
DB Strict Press
5×8-15 per arm