CrossFit On Track – CrossFit
Metcon (Weight)
Every 2 min x 6
5 Snatch or 5 Clean and Jerk
– build each round
– use squat if you have the skill
– quick singles
– SNATCH = RX+, Clean and Jerk = Rx
– post heaviest set
Metcon (No Measure)
Strength
Primary:
Overhead Squat – 5×5, all heavy
Secondary:
5 x
6-8 Behind the Neck Push Jerk
8-12 Snatch Grip High Pull
Tertiary:
4 Rounds x
8-12 DB Shoulder Flye
8-12 DB Strict Press
4 Rounds x
10-15 GHD Back Extensions
10-15 Ring Rows
10-15 DB Bentover Reverse Flye
Overhead Squat (5×5; all heavy)
Metcon (AMRAP – Rounds and Reps)
Conditioning
Primary:
16 min x
30 Alt DB Hang Snatch
50 Double Unders
Run 200m
– record rounds and reps
Secondary:
EMOM x 10
20 Wall Ball – Arms Only
Tertiary:
10 min x
10 Cal Arms only Assault Bike
30-60 Sec HS Hold