CrossFit On Track – CrossFit
Warm-up (No Measure)
Warm-Up:
3 min x
Row or Bike
+
5 min x
Banded Hip Flossing/Piriformis Foam Rolling
+
5 min x
5-way Banded Shoulder Opener/Shoulder Flossing
+
3 Rounds
6 PVC Pass Throughs
6 Overhead Squat
6 Good Mornings
6 Muscle Snatch
Metcon (Weight)
Skill: Snatch
– 8-10 min Skill Work
– then:
Every :75 x 8
Snatch Pull +
Power Snatch +
Hang Squat Snatch
– build, but not heavy
Metcon (Time)
12 min CAP
15-12-9-6-3
Hang Squat Snatch – 75/55
5-4-3-2-1
Bar Muscle Up
–
with remaining time, build to 1RM Hang Snatch
Rx+: Bar Muscle Up
Rx: 15-12-9-6-3 C2B
Scaled: 15-12-9-6-3 Any version of Pull Up
Metcon (Weight)
With remaining time in 12 min Cap
– BUILD TO 1RM HANG SNATCH