CrossFit On Track – CrossFit

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Warm-up (No Measure)

3 rounds (6 ea)

Upright row

Squat + press

Muscle snatch

OH Squat

Good morning

Bent over row

Metcon (No Measure)

Snatch Skill

A. Learn position and movement for power snatch

B. Learn squat under bar and movement under mechanics for squat snatch

C. 3 position (power or squat) snatch

High hang


Below the knee hang

D. Build to a heavy snatch single (hang or full) in 8 minutes

Metcon (AMRAP – Rounds and Reps)

18 min. AMRAP

5/10 snatch *

25’ HS Walk (3 wall walk)

400m run (500m row)

*You pick the snatch variation you want to use (hang, full, power or squat).. You select the weight to be “heavy”, but if you can cycle it, do 10 reps. If you have to do singles, do 5. People who are bad runners or slow can opt to run 200m or row 500m. Non HS walkers can do 3 wall walks.