11/05/2018

Announcements

New CrossFit On Track shirts available in short ($20) and long sleeves ($25)! Pre order by November 23rd!

CrossFit On Track – CrossFit

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Weightlifting

Power Clean (Heavier than last week as singles.)

Start with a heavy weight and build around 5 sets.

Clean pull + hang power shrug

Heavier than power clean; Drop clean pulls then deadlift into connected hang power shrugs. Use straps if you want.

Bench Press (5×8-12)

Do this as an EMOM.

min 1. Bench

min 2. GHD or Abmat situps

Use 2-3 sets to warm up bench.

GHD Situps (5×10-20)

Metcon

Metcon (Time)

10-15-20-15-10

Pull-ups

Goblet squats 53/35

By |2018-11-05T17:31:32+00:00November 3rd, 2018|Workouts|Comments Off on 11/05/2018