On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

5 High Pull

5 Hang Power Clean

5 Front Squat

+

3 Rounds

1 Power Clean

1 Hang Power Clean

1 Hang Squat Clean

Weightlifting

Squat Clean (20 x 1; building from a medium weight)

Paused Front Squat (Build to a heavy 3-rep pause squat)

2 second pause at the bottom

Front Squat (3 x 3 @ 85% of your heavy 3-rep)

Metcon (Time)

5 Rounds for Time:

10 Deadlift @ 225/155

15 Ring Dips/Ring Push Ups