CrossFit On Track – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds, adding a little weight each time:

3 x hang clean high pull

3 x hang muscle clean + 3 x strict press

3 x tempo front squat @ 53X1+ 3 x push press

3 x hang power clean to FS (hold PCln receiving position each time, each rep little deeper)

3 x clean pull under + 3 x push jerk

3 x hang (squat) clean + 3 x split jerk

Weightlifting

Power Clean (15 min to build to a heavy 2-rep)

Split Jerk (15 min to build to a heavy 2-rep)

Metcon

Metcon (AMRAP – Rounds and Reps)

Pick 1 of the following 3 options:

1) Regional Nate

10 Rounds for Time

4 Strict Muscle Ups

7 Strict HSPU

12 KB Snatch

2) “Nate”

20 min AMRAP

2 Muscle Ups

4 HSPU

8 Am. KB Swings

3) “Cindy”

20 min AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats