CrossFit On Track – CrossFit
Metcon (No Measure)
Jumping Skill + Practice
-Coach’s Choice x 12-15 minutes
-Emphasis on explosive power and rebounding
Snatch (Skill Work)
15 min. to develop the snatch skill OR 15 min. to build to a heavy 3×3 snatch
Amanda (Time)
1 Round for time of 9-7-5 reps of:
Ring Muscle-ups
Snatch, 135#/95#
Int 1: 15-12-9
C2B
Sqt Sn. @ 95/65
Int 2: 21-15-9
Pull-up
Pwr Sn. @ 115/75
Sc: 21-15-9
Ring Row
Burpee
CAP = 10 MINUTES
Metcon (No Measure)
STRENGTH
OH Squat
5×3, medium to heavy
-Ideally, snatch balance 1st rep
-3 sec Pause at bottom of each rep
Snatch Pull
5×5 @ or above 1 RM Snatch
-Use straps, optional belt
-full reset at bottom
Hang Muscle Snatch
5×7-10; medium to heavy
Metcon (AMRAP – Rounds and Reps)
CONDITIONING
20 min. AMRAP
12 cal ski
20 DB Snatch
12 cal row
20 DB Push Press
12 cal bike
20 DB Hang High Pull or Upright Row