CrossFit On Track – CrossFit

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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