CrossFit On Track – CrossFit
Barbell Complex I (No Measure)
6 Reps Each
Upright Row
Squat and Press
Muscle Snatch
Overhead Squat
Good morning
Bent-over Row
3 Rounds, increase weight each round
Metcon (No Measure)
Snatch Skill x 12 min
– Power Snatch skill
– build weight
– figure out WOD weights
CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)
17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#
Metcon (No Measure)
Core Work:
3 Rounds x
12 Alternating Turkish Get Ups
24 KB Pike Crunch
