CrossFit On Track – CrossFit

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Warm-up (No Measure)

BEFORE CLASS:

Bike and mobilize as needed

But once class starts – it’s time to grab a barbell and start going

2 Rounds x

6 Upright Row

6 Squat and Press

6 Muscle Snatch

6 Overhead Squat

6 Bentover Row

+

Movement Prep:

test your 6-rep Jerk

test your 9-rep Ground to Overhead (snatch or clean and jerk)

Metcon (Time)

WOD 1:

For Time:

3 Rounds x

12 Front Squat

9 C2B/Pull Ups

6 Push Jerk

– rest 3 min –

3 Rounds x

12 Push Jerk

9 C2B/Pull Ups

6 Front Squat

Rx: 165/105

– need to be able to hit 6 unbroken Push Jerks when fresh
Second WOD starts exactly 3 minutes after the end of the first

Metcon (Time)

WOD 2:

For Time

3 rounds

9 Overhead Squat/Thruster

6 Bar Muscle Up/C2B

3 Snatch/Ground to Overhead

– rest 3 min –

3 rounds

9 Snatch/Ground to Overhead

6 Bar Muscle Up/C2B

3 Overhead Squat/Thruster

Rx: 115/75, Snatch, OH Squat, BMU

– need to be able to do 9 Ground to Overhead (whichever you decide to do) 9 time at least as quick singles
This workout starts exactly 3 minutes after the end of the first WOD

Metcon (No Measure)

Snatch Complex:

Every :75 x 6

1 Snatch +

1 Behind the Neck Jerk +

1 Overhead Squat +

1 Snatch Balance

5 Rounds x

10 Evil Wheels

30-60 sec Front Rack hold w/ 1RM Clean weight

8 min x

30-60 sec Gymnastics Plank

30 sec per side Side Plank