CrossFit On Track – CrossFit
Warm-up (No Measure)
500m Row
+
3 Rounds x
6/6 SIngle Leg Toe Touch
6 PVC PassThroughs
6 Behind the neck Jerks
+
3 Rounds x
6 Ball Slams
3 x 25′ Overhead Toss
3 x 25′ Burpee to Chest Pass
Metcon (Weight)
Skill: Hang Power Snatch
– 6 min skill work
– Complex:
3 Hang Muscle Snatch
3 Hang Power Snatch
– 2 x 3+3
– 2 x 2+3
– 2 x 1+3
increase weight each set
one set every :90
Metcon (Weight)
Health:
EMOM x 8
min 1: 8 Hang Power Snatch
min 2: 8 Bar facing Burpees
Fitness:
EMOM x 8
3 Hang Snatch
6 Bar Facing Burpee
– weight increases each round
Metcon (Time)
Partner WOD:
share the load
50 Cal Assault Bike
65 Pull Ups
80 Wall Ball
190 Double Unders – can be done at the same time
80 Wall Ball
65 Pull Ups
50 Cal Assault Bike
– Rx+: Heavy Wall Ball/C2B
