Announcements

Bring canned goods for the Harvester’s Food Drive!

CrossFit On Track – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

EXPLOSIVE jumping

+

Banded snatch pulls (banded to front to engage lats and pull back).

Weightlifting

Power Snatch (Build to heavy single)

Bottom-up skill progression – 5-8 min.

Then 10 min. to build to a heavy single power snatch

Metcon (AMRAP – Reps)

EMOM x 10

3-5 power snatch @ 80% of heavy single

Metcon

Metcon (Time)

3 rounds for time:

30 wall balls

20 TTB

100 double unders