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CrossFit On Track – CrossFit

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Snatch (5×3; all heavy)

Squat snatch, but you can opt to power snatch into an OH squat.


Strict Pull Ups (5×3-5 AHAP with good form)

Pull Ups with no kipping movement
EMOM like Monday:

min 1: pull-ups

min 2: pike crunch

Weighted Pike Crunch (5×10-15; Let it burn bay-bay!!)

Bent Over Row (4×8-12)

TRX Pike Push-ups (4×10-15; yes…add the push-up)


Metcon (AMRAP – Rounds and Reps)

10 min. AMRAP

5 power clean 135/95

5 bar facing burpees

50 double unders