CrossFit On Track – Accessory

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Metcon (No Measure)

ACC STR

Bench Press – 5 x 5; all heavy, building

Bentover Row // Strict Press

4 x 6-8 // 4 x 6-8

5 Rounds:

8-12 Ring Rows

30 sec Ring Hold at the bottom

8-12 Push Ups

30 sec Ring Hold at the top

Metcon (No Measure)

ACC COND

For Time:

10-1

Pull Ups

Push Ups

Am KB Swings

12 min AMRAP

8 Burpees

8 Toes to Bar

8 Box Jump Overs

40 Double Unders

Metcon (No Measure)

ACC OLY

Power Snatch

5 x 3; all heavy, building

Snatch Pull

4 x 3; all heavier than last set of 3 PSn

Snatch Balance + 2 OH Squat

5 x 1+2; at or above 80% of your 1RM Snatch

Metcon (No Measure)

ACC COMPETITOR

7 Rounds for Time

12 Overhead Squat – 115/75

9 Bar Facing Burpees

– Rest 5 minutes –

5 Rounds for Time

10 Cal Ass Bike

20 Wall Ball

30 Double Unders

– Rest 5 minutes –

3 Rounds for Time

15 Deadlift @ 225/155

7 Bar Muscle Ups