CrossFit On Track – CrossFit
Can’t OH Squat?
Active REcovery Cardio
Every 8 Min. x 5
Sprint 200m
Row 500m
Run 400m
Warm-up (No Measure)
Skill: Snatch
Warm-up complex x 3
6 sn. grip deadlift
6 sn hang high pull
6 muscle snatch
6 BtN Jerk
6 OH Squat
Metcon (Weight)
Skill Complex 1 (20%)
4x
2 Muscle Snatch
2 Hang Power Snatch + OH Squat (where you catch on Hang Pwr Sn)
Metcon (Weight)
Skill Complex 2 (50%)
4x
2 Snatch Pull
2 Power Snatch + OH Squat
Metcon (Weight)
Skill Complex 3 (build across sets)
4x
1 Power Snatch
1 Squat Snatch
1 Hang Squat Snatch
Snatch (8 min. to build to heavy single; RPE 6)
Metcon (Time)
WOD 2:
Decrease wt of snatch single by 20% then…
30 snatch for time
RPE=6