CrossFit On Track – CrossFit

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Warm-up (No Measure)

Skill Warm-Up

4 Rounds

5/5 Single Arm DB Snatch – increase weight each round


2 Rounds – empty bar

3 Hang Power Snatch

3 Behind the Neck Push Press

6 Alt Overhead Reverse Lunges

3 Good Morning


3 Rounds

1 Hi Hang PSN

1 Hang PSN

1 Low Hang PSN

We’ll needs folks to grab a DB and Barbell and then do all the movements together as a class to keep folks moving at an appropriate pace.

Power Snatch (7 minutes to build up a single)

This isn’t meant to be an earnest effort at hitting a 1RM, but rather a prime for the next part. Take small jumps and slap on weight quickly so that you’re hitting about 15-20 reps in that 7 minutes

Power Snatch (5 x 9; building, TnG; 2 min rest between sets)

Working on barbell cycling, so this has to be TnG and needs to follow a good movement pattern. No RDL reps – no matter how light it is, we’re treating this like it’s got to be a perfectly cycled weight, no pauses overhead or at the hip.

Metcon (Time)

For Time:

30/24 Cal Assault Bike Sprint

15 Burpee Box Jump Overs

12 Power Clean and Jerk -135/95

9 Bar Muscle Ups

150 Double Unders
Folks will start on the bike in heats. Goal is to sprint the bike and suffer from there on.