CrossFit On Track – CrossFit

Can’t OH Squat?
Active REcovery Cardio
Every 8 Min. x 5
Sprint 200m
Row 500m
Run 400m

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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