CrossFit On Track – CrossFit

Strength

Back Squat (Hatch Squat – Week 10, Day 1)

Post Heaviest completed set

Front Squat (Hatch Squat – Week 10, Day 1)

Post heaviest completed set

Skill

Back Squat (5 x 5)

Deadlift (1 x 5)

Shoulder Press (5 x 5)

Conditioning

Metcon (AMRAP – Rounds)

Conditioning Program:

20 min AMRAP (easy pace)

250m Row

20 Push Ups

15 Back Squat @ 55-60%

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

5 Squat Clean (start at 50% and build 20/10# per round)

10 Bar-Facing Burpees

– scaled athletes build by 10/5#, guys/girls respectively
Please note in the comments you final weight or what % of your 1RM you got to

Metcon (AMRAP – Rounds and Reps)

RX:

10 min AMRAP

3 Power Snatch @ 70% 1RM PSnatch

30 Double Unders

6 C2B

Scaled:

3 Power Snatch @ 70%

60 Single Unders

9 Pull Ups

Rx+:

3 Power Snatch @ 70%

30 Unbroken Double Unders

3 Bar Muscle Ups