11/20/2018

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

Clean and Jerk (5×3)

Build from medium to heavy

DON’T GO AHAP

Focus on jerk technique, don’t go heavier than that allows

Metcon

Metcon (No Measure)

5 rounds for quality

20 cal rowing spring (go all out!)

5 power snatch @ 50-60% 1 RM Pwr Sn.

10 TTB

15 Ring Rows

Rest as needed after ring rows

Metcon (No Measure)

10 min. Escalating Density Training (EDT)

Max Reps HSPU or Strict Press

Max Reps Back Squat @ 60%
Athletes MUST be able to do 10 unassisted HSPUs – otherwise, do strict press

Back squat consists of no-pause reps – max 10

By |2018-11-18T21:00:00+00:00November 18th, 2018|Workouts|Comments Off on 11/20/2018