CrossFit On Track – CrossFit

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Weightlifting

Squat Clean (10×1 building)

a. Med ball clean

b. Pause position squat clean

c. Complex – 3 position (high-hang + hang+clean – all squat)

d. Squat clean – 10×1 building – focussing on form – stay light to medium

Front Squat (7-7-7-5-5-5)

focus on good front rack position

explode out of the bottom

Metcon

Metcon (Time)

5 rounds for time:

15/15 DB step ups (light)

15 DB front squats

Post-WOD

Deadlift (4×7-10 light)

GHD Situps (4×10-15)

Metcon (No Measure)

Reverse Fly – 4×10-15