CrossFit On Track – CrossFit
Snatch (1RM Snatch)
You will have 20 minutes from the time class starts to warm yourself for a 1RM attempt at a Snatch. You can warm up however you like. However after those 20 minutes, you have EXACTLY 6 minutes to take NO MORE than 3 attempts at a 1RM snatch. No extra time will be allotted nor attempts afforded.
Back Squat (6 x 6; 1 set every 2 min, @80% or above)
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
6 Squat Cleans @ 60% 1RM Clean
9 Bar Facing Burpees
12 Pull Ups
Metcon (No Measure)
STR ACC:
Box Step Ups
6 x 8 per leg, w/ DB AHAP
Good Mornings
5 x 6; AHAP
Quad Ext // Hamstring Curls
4 x 8-15 // 4 x 8-15
Metcon (AMRAP – Rounds and Reps)
COND ACC:
20 min AMRAP
100 ft walking lunge (unweighted)
20 Cal Row
