08/15/2018

CrossFit On Track – CrossFit

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Warm-up

Warm-up (No Measure)

10 min.

7 ring rows

10 air squats

21 jump rope (single or double)

Weightlifting

Back Rack Lunge (Every 2 min. x 5 (10 min) – 20 alt rev. lunge)

With barbell on back / alternating reverse lunge – target is 135/95, but be reasonable.

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD 1:

14 min. AMRAP

12 KB deadlift

9 KB clean

6 KB push jerk
Use 2 KBs – 53/35

In order to switch, partner must complete 30-50 double unders (pick a good challenge).

Metcon (AMRAP – Rounds and Reps)

Partner WOD 2:

14 min. AMRAP

12 burpee box jumps

24 KB swings (53/35)

36 double unders
In order to switch, partner must complete 200m run carrying a medball (20/14)

By |2018-08-14T20:00:00+00:00August 14th, 2018|Workouts|Comments Off on 08/15/2018