CrossFit On Track – CrossFit

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Warm-up (No Measure)

8 min x

10 Alt DB Snatch

50′ Overhead Walking Lunge

– build each round

Review Snatch Complex

Metcon (Weight)

Health

Skill: Power Snatch

– 3-Position skill work

Hi Hang

Hang

Below the Knee

Build to a medium Power Snatch

EMOM x 10

min 1: 8 Power Snatch

min 2: 8 Burpees

Metcon (Weight)

Complex:

Every :75 x 8; building

1 Snatch Pull +

1 Muscle Snatch +

1 Power Snatch

Every 2 min x 5

8 Power Snatch

8 Bar-Facing Burpee

– 115/85 or 60% 1RM Snatch

Metcon (AMRAP – Reps)

Skill Grind: Double Unders

12 min x

+25 Double Unders

Bike/Row/Ski for as long as it took you to complete the set of double unders

You CAN scale to +10

Metcon (AMRAP – Rounds and Reps)

Core:

10 min x

15 KB Pike Crunch

15 Am KB Swings