CrossFit On Track – CrossFit

View Public Whiteboard

Metcon (Weight)

3 Position Snatch:

– High Hang + Above the Knee Hang + Below the Knee Hang

– 10 min to build

– only squat what you need to

– no pressouts: 10 burpee penalty

Metcon (AMRAP – Reps)

Every 2 minutes x 8

1: 5 Snatch @ 70%

2: 3 Snatch @ 80%

3: 2 Snatch @ 90%

4: 2 Snatch @ 95%

5: 3 Snatch @ 85%

6: 3 Snatch @ 75%

7: 5 Snatch @ 65%

8: 7 Snatch @ 55%

– score out of 30 reps

Metcon (No Measure)

STR ACC:

OH Squat – 4 x 5; all heavy

Snatch Deadlift – 4 x 5; all heavy, no straps, overhand grip + hook

Good Morning – 4 x 5; building heavy

Metcon (No Measure)

COND ACC

5 Rounds for time

30 DB Snatch

12 Burpee Box Jump Overs

+

30-25-20-15-10

GHD Sit UPS

KB Swings

Metcon (No Measure)

Granite Games Prep

12 Rounds

Row 15/12 cal at 13-1400 cal/hr/ 9-1000 cal/hr pace

Even rounds – 3 Snatch @ 185/135

Odd rounds – 3-5 Ring MU

+

12 min x

30-60 sec Front Rack hold @ 315/225

30-60 sec Deadlift hold @ 315/225

30-60 sec HS Hold (opt: freestanding)