CrossFit On Track – CrossFit

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Weightlifting

Pick one of the back squat options and stick with it for 6 weeks.

Power Clean (3×3 @ or above 80%)

Back Squat (5×5)

Build to a heavy 5 rep – then do 5 sets AT that weight

Back Squat (1×20)

Start @ 60% of 1RM and build by 5# each time (6 week program)

Conditioning

Metcon (Time)

6 RFT

15 GHD situps

20 DB Front Squats

Metcon (Time)

5 RFT

20 Cal row

15 Deadlift @ 50%