CrossFit On Track – CrossFit

View Public Whiteboard

Conditioning

Metcon (AMRAP – Rounds)

EMOM x 8

6 power snatch 95/65

6 OH squats
Score completed rounds

Metcon (AMRAP – Rounds)

EMOM x 8

6 power cleans 115/75

6 front squats
Score completed rounds

Weightlifting

Front Squat (5×3)

Build to a heavy single clean (80% or so)

Then… 5×3 front squat at that weight from the floor (squat clean + 2 front squat or power clean + 3 front squat).

Metcon

Metcon (AMRAP – Rounds and Reps)

7 min. AMRAP

9 burpees

30 double unders