CrossFit On Track – CrossFit

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Conditioning

Repeat explosives!

Metcon (No Measure)

10 sec. AMRAP every 30 sec. x 10 min.

H1: 10 sec. / H2: 20 sec. – 20 rounds

Odd: 10 sec. AMRAP HSPU

Even: 10 sec. AMRAP TTB

Weightlifting

Deadlift (5×5 @ 70-90%; build by 5% each set)

Dumbbell Strict Press (5×8-15)

Strict press with dumbbells – both arms pressing at the same time.

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner Leapfrog

15 min. AMRAP

12 cal row

15 ring dips

18 air squats
Do 50 double unders every 3 min. + pick up where you left off.

Partner A / B each round:

Rd 1 – 2 – 3

A – B – A

B – A – B

A – B – A

Metcon (No Measure)

6 min. x max effort HS hold

– every time you break, do 7 burpees

– min. increment = 30 sec.