CrossFit On Track – CrossFit

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Warm-up (No Measure)

7 min x

5-8 ring rows to pull-ups

5-8 push-ups to ring dips

5-8 power snatch

5-8 OH squat

+

5 min. x (empty barbell)

3 snatch pull +

3 hang power snatch +

3 OH squat

then

2-5 hang squat snatch / increasing squat depth (optional)
PVC, tech bar or empty bar bell for snatch and squat movements.

Skill

Metcon (No Measure)

Pull Ups

Repeat Explosives: EMOM x 7 (12 sec. AMRAP, 48 sec. rest)

or

Strict pull-ups: 4×7 AHAP
Quickly work up muscle up skill and barbell weight for various scaling options of the WOD

Metcon

Metcon (Time)

3 Round for time:

40 wall ball

7 muscle-ups

10 hang snatch

RPE=7-8
RX+: 30/20# medball, ring MU, 135/95 hang squat sn.

RX: 20/14# medball, any MU, 115/75 hang squat sn.

Int: 20/14# medball, burpee jumping MU, 115/75 any snatch

Scaled: 14/10# medball, burpee pull-ups, 75/55 any snatch

Post-WOD

4x

10-15 ring rows

20 cal ski

+

EMOM x 10

10 rev. grip bentover row

10 push-ups