CrossFit On Track – CrossFit

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Weightlifting

Snatch Skill

3-position Power x 8-10 min. (hi hang, hang, below knee hang)

3-position squat x 8-10 min. (hi hang, hang, below knee hang)

Work up squat snatch to 60-70%

Metcon

Metcon (Time)

For Time:

5 BMU

9 squat snatch 95/65

4 BMU

7 squat snatch 135/95

3 BMU

5 squat snatch 165/115

2 BMU

3 squat snatch 195/135

1 BMU

1 squat snatch 225/155
Scale weight at 95% 1 RM for your last snatch