CrossFit On Track – CrossFit

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Warm-up

Warm-up (No Measure)

500m row

30 DB Snatch

piriformis foam roll

low back ext on foam roller

hip floss

Barbell Complex I

Weightlifting

Snatch Skill Transfer

High Hang Squat Snatch

Develop “punch” under the bar

No steps forward + 2 sec pause in receive position

Pause Snatch

Lift off to above knee

1-2 sec. pause

Don’t slide knees under for this

Shoulders in FRONT of the bar

Yes…it’s harder

Rebend + snatch

Should be squat

Power if mobility isn’t there

No steps forward, but pause not needed

Sets of 3 as singles

Build as heavy as form allows

Metcon

Metcon (No Measure)

EMOM x 10

15 wall ball

Metcon (No Measure)

EMOM x 10

15/12 Cal rowing sprint