CrossFit On Track – CrossFit
Metcon (Weight)
Snatch Complex I:
Every :75 x 6
2 x 5-sec Pause Hang Snatch +
1 Hang Snatch
Snatch can be squat or power, but only do weights that you can hold the pause above the knee in a good shoulder position
Metcon (Weight)
Snatch Complex II:
Every :75 x 6
Snatch Liftoff +
3-sec Pause Snatch (pause at knee) +
Power Snatch
Power Snatch (10 min to build to a heavy Power Snatch Triple!)
Yes, these can be singles
Metcon (AMRAP – Reps)
Partner WOD:
A/B Switch x 18 min
A: 21 Pull Ups
15 HSPU
9 Burpee Box Jump Overs
B: Max Cal Assault Bike while A is going