CrossFit On Track – CrossFit
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