On Track CrossFit – CrossFit

Metcon (Weight)

Skill:

Clean Pull Under

Complex:

2 Clean Pull

1 Power Clean

1 Squat Clean

– build to 60% or so
Clean Pull Under:

https://youtu.be/xX7Kznih6R8

– Focus on speed under the bar by pulling yourself down and picking up your feet

Front Squat (5 x 4 @ 80%; 1 set every 2 min)

Metcon (No Measure)

Romanian Deadlift

– 5 x 10-15

Bulgarian Split Lunge

– 5 x 8-12 per side

5 Rounds

10-15 GHD Back Extensions

10-20 AbMat Sit Ups

Metcon (AMRAP – Reps)

Tabata: 8 rounds, 20 on / 10 off

GHD Sit Ups OR Hollow Rocks