CrossFit On Track – CrossFit
Metcon (Weight)
Squat Snatch Skill:
– 12 min, light weight skill drills
– work on a smooth movement into the bottom of the squat
– build only up to the WOD weight, but do lots of reps
Metcon (AMRAP – Reps)
10 min AMRAP
1-2-3-5-7-9-12-15-18-24-30-36-42-50-58…
Chest to Bar Pull Ups
Overhead Squats @ 115/75
Metcon (Weight)
Strength:
Every 2 min x 6
5 Power Snatch @ 70-80%
15/12 Cal Asasult Bike
…then..
5×4 Heavy Snatch Pull
Metcon (AMRAP – Rounds and Reps)
Conditioning:
20 min x
Row 250m
20 Push Ups
15 Heavy Wall Ball
…then…
5 x 15 GHD Back Extensions
