On Track CrossFit – CrossFit

Weightlifting

Power Clean (5 x 10-15; touch and go, building)

Beginners will work on developing skill and building a medium weight power clean during this time

Back Squat (Test 1 Rep Max (Regular))

Back Squat (5 x 5 @ 90% of Friday (Heavy))

Deadlift (Pyramid scheme)

8 @ 45%

6 @ 55%

5 @ 65%

4 @ 70%

3 @ 75%

3 @ 75-80%

3 @ 75-85%

Back Rack Lunge (5 x 12 reps, alternating)