CrossFit On Track – CrossFit
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
1 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.
