CrossFit On Track – CrossFit
Metcon (No Measure)
Warm Up:
3-5 min x
Row/Bike/Run
+
Banded Hip Opener x 3-5 min
+
Barbell or Lacrosse Ball Rotator Cuff
https://youtu.be/lWNirIqaDPk
+
3 Rounds x
6 Reps Each
Upright Row
Behind the Neck Squat & Press
Muscle Snatch
Overhead Squat
Good Morning
Bentover Row
Metcon (Weight)
Health
Skill x 15 min
– High Hang Power Snatch
– Hang Power Snatch
– Pull from the Floor
– Power Snatch
– Hang Squat Snatch
Fitness
Complex:
EMOM x 8
1 Power Snatch +
1 Hang Snatch +
1 Squat Snatch
– light to medium
8 min to build:
3-Rep Snatch
– does not need to be connected
Metcon (Time)
WOD 2:
Partner Amanda
15-12-9
Share the Load
Muscle Up
Snatch – 135/95
Rx+: Ring MU
Rx: Bar MU or Burpee C2B
Sc: Burpee Pull Up or 2x American KB Swing @ 55/35
Metcon (Time)
Partner WOD:
A/B Switch
Rd 1:
A – Row 50/42 Cal
B – 8 Rope Climb or 18 Devil Presses
Rd 2:
B: Row 40/33 Cal
A: 6 Rope Climb or 14 Devil Presses
Rd 3:
A: Row 30/24 Cal
B: 4 Rope Climb or 10 Devil Presses
Rd 4:
B: Row 20/15 Cal
A: 2 Rope Climb or 6 Devil Presses