CrossFit On Track – CrossFit

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Metcon (Weight)

Clean Complex:

5 sets, all heavy

2 Power Clean + 2 Front Squat + 1 Jerk

– build up to something that feels challenging and then do your sets at or near that weight for your remaining sets

– you can drop your first power clean

– post heaviest weight for the complex

– work at long as you need

Metcon (No Measure)


Pendlay Row:

5 x 6-8 reps; all very heavy


16 min AMRAP

3 Power Clean

5 Front Squat

9 Ring Dips

15 Cal Row

– choose a weight that’s heavy enough, but fun

Metcon (No Measure)


20 min AMRAP

5-12 Chest to Bar Pull Ups or Ring Rows

20 American KB Swings (55/35)

15 Ring Push Ups

10 Box Jumps


5 x Max Reps

Single Arm DB Strict Press