CrossFit On Track – CrossFit

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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