CrossFit On Track – CrossFit
Metcon (Time)
For Time:
7 min Cap
5 Snatch @ 70%
4 Snatch @ 80%
3 Snatch @ 85%
2 Snatch @ 90%
1 Snatch @ 95%
Rx+: all squat snatch
Rx: any snatch, but % based off heaviest variation you can do (power or squat)
Sc: Ground to Overhead – but if you do this version, and clean and jerk, % is based off clean and jerk max
Metcon (Time)
Partner WOD:
Share the Load
20 min Time Cap
A) 120 Heavy Wall Ball (30/20)
while partner remains in HS Hold
B) 60 Synchro Bar-Facing Burpees
C) With time remaining, +2 Front Squat Relay @ 185/135
Rx: 30/20; HS Hold; 185/135
Sc: 20/14; Plank; 135/95
Metcon (AMRAP – Reps)
From the Workout above:
With time remaining in 20 min CAP
+2 Front Squat relay
A – 2
B – 2
A – 4
B – 4
A – 6 … etc
Metcon (Time)
Partner WOD:
12 min CAP
Share the Load
20 Muscle Ups
20 Snatch – 135/95
15 Muscle Ups
15 Snatch
10 Muscle Ups
10 Snatch
5 Muscle Ups
5 Snatch
Rx+: Ring MU, 135/95
Rx: Any MU, 115/75
Sc: 2 x Pull Ups (40. 30. 20. 10), 95/65
