Weekly Programming Week of October 23rd, CrossFit The Tracks, The Tracks Burn Class

Pause Snatch + Hang Snatch
8 x 1 @ 90-95% of last weeks top weight (bonus)
both pause & hang directly above knee.
:03 sec pause
AMRAP 12 min
3 Muscle Ups
12 Hang Cleans @135/85
Strength *Bonus*
Bench Press
Accumulate 40 Paused reps @ 90% of last weeks top weight


Split into 3 groups
3 Rounds
- Bike
- DB Snatch (alt every round)
- Pushups
1 min rest between tabatas
2 min rest between rounds
Back Squat
5^5^5 ; then accumulate 15 reps @ 80-85% of top weight @33X1
@33X1 = :03 sec eccentric , :03 sec pause (DO NOT BOUNCE, if
you are trying to bounce after the pause, its too heavy) , accelerate up,
1 breath at the top
Conditioning Intervals
6 Rounds
:45 sec @ 9-10 on Bike or Rower
Rest 3:00
Accessories *Bonus*
3 Rounds for quality
20 Half Kneeling Alt KB Press (10/side , switch legs after 10 reps)
10 Ring Rows @X331
10 Stall Bar Leg Raises w/ controlled eccentric
@X331 = accelerate up, :03 sec pause at the top, :03 sec eccentric,
:01 sec pause at the bottom. Select an angLe that allows you to maintain
tempo. Focus on maximizing scapula ROM


6 Rounds (:50 , :10)
- Jump Rope
- Russian Swings
- Split Jumps
- Rest
- T Pushups
- Mt Climbers
- Burpees
- Rest
Split Jerk
5 x 3 @ 95% of last weeks top weight (bonus)
For time (18 min cap)
Run 1 mile
40 DB Snatch , alt every 10 @ 50/35
20 Burpees to target
Weightlifting *Bonus*
Pause Clean + Hang Clean
8 x 1 @ 95% of last weeks top weight
both pause & hang directly above knee.
:03 sec pause


Split into 2 Groups
A) AMRAP 20 min
500m Row@ 8-9
:20 Side Plank / side
B1) AMRAP 8 min
8-12 Step Ups / Leg
8-12 Staggered Leg RDL / side
2 min rest
B2) AMRAP 8 min
Wall Balls
rest 5 min between groups
For time (6 min cap)
30 Power Snatches@ 135/95
5 Rounds for total time (30 min cap)
60 Double Unders
12 Chest to Bar Pullups
12 Handstand Pushups
1:30 Rest
A) Double KB Front Rack Carry
4 x 100m
1:00 Rest
B) 3 Rounds
3,2,1 TGU
10 V Ups
10 Pallof Press / side
Stagger Start
A) 55s (15 min cap)
10-1 DB Thrusters
1-10 Burpees
rest 5 min
B) 55s (12 min cap)
10-1 KB Swings
1-10 Situps
rest 4 min
C) 55s (9 min cap)
10-1 Pushup
1-10 Bicep Curl


2 Rounds
10 Thoracic Bridges / side
10 Good Mornings
10 Bulgarian Split Squats / leg
Barbell Warmup
Low Liftoff + SN or Cln Pull + Low Hang SN or Cln + SN Balance or Thruster
build in weight as warmup for weightlifting piece
Pick your poision
Low Hang (below knee) Snatch or Clean
6 x 2 @ 90-95% of top weight from last week (bonus)
For time (15 min cap)
50 Wall Balls @20/14 to 10'/9'
40 Box Jumps @ 24/20
30 Deadlifts @ 155/105
20 Power Cleans @ 155/105
10 Front Squats @ 155/105
Weightlifting *Bonus*
the other piece from class
Split into 2 Groups
A) EMOM 20 min
12 / 9 Calorie Bike
250m Row
Run 1 Lap
Rest 1 min
5 min rest between groups


Open Gym 8am-12noon

CrossFit 9:30am

Burn 11am


Open Gym 9:30am-12noon

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