CrossFit On Track – CrossFit

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Warm-up (No Measure)

10 min.

20 sec. assault bike sprint

6 football burpees w/HIGH jump (land in athletic stance)

12 v-ups

100′ Waiter walk with 45/35 plate OH

Shoulder Press (5×6-10)

Aim to fail between 6-10 reps

If you hit 10, add weight

If you do not hit 6, drop weight

1 set every 2 min.

From rack


Metcon (Time)

4 rounds for time

30 DB hang snatch

15 box jumps (full extension on box)

15 TTB


WOD Tips

DB Snatch and box jumps have their own rhythm so just find it and breath

Grippy! Do the needful to preserve grip between DB hang snatch and TTB! Break up TTB.

Target time=

8-10 min (elite)

12 min (RX)

15 min. cap


Bench Press (4×10 @ 65-70%)

Metcon (No Measure)

4 Rounds

8-10 DB Strict Press

8-10 Ring Dips

8-10 Evil Wheel