CrossFit On Track – CrossFit
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)
