11/26/2018

CrossFit On Track – CrossFit

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Weightlifting

Clean (5×3 med-heavy. Try to go over 80%, but not AHAP)

Clean pull + hang power shrug (5×3+4; Heavier than last set of cleans.)

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

Metcon

Metcon (AMRAP – Reps)

6 rounds

2 min AMRAP; 1 min. rest

3 power snatch 135/95

25 wall balls

AMRAP cal row
If rowers are all taken, AMRAP Am. KBS.

Score = total reps of worst round.

Post-WOD

GHD Situps (30-25-20-15-10; unbroken sets)

By |2018-11-26T08:30:36+00:00November 24th, 2018|Workouts|Comments Off on 11/26/2018