CrossFit On Track – CrossFit

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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