CrossFit On Track – CrossFit
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
