CrossFit On Track - CrossFitView Public WhiteboardBench Press (Build to a heavy 5-rep)Metcon (AMRAP - Reps)Chest Breaker 4 Rounds: 5 Bench Press at your heavy 5 from above 12 Ring Dips max reps Push Ups [...]

CrossFit On Track - CrossFitView Public WhiteboardSnatch Complex 12 (7 attempts to build 3 x (1 PSn + 1 HPSn))Snatch Complex repeating Hang Power Snatches after Power SnatchesDeadlift (1 x 5; build to a heavy [...]

CrossFit On Track - CrossFitView Public WhiteboardGymnasticsStrict pull-ups 5x3-5 building difficulty 5-8 min. Practicing skill Swing Kipping C2B kipping BMU HSPU skill work HS hold Negative Kipping Strict Deficit HS WalkMetconChoose oneMetcon (AMRAP - Reps)8 [...]

CrossFit On Track - CrossFitView Public WhiteboardWeightliftingPower Clean (5x1-2 @ 80-95%)Clean pull + hang shrug (4x2+5; 5-10% heavier )Heavier than power clean; Drop clean pulls then deadlift into connected hang power shrugs. Use straps if [...]

CrossFit On Track - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 Rounds 250m Row 15 Air Squats 12 Power Clean (empty bar) 9 ThrustersWeightliftingBack Squat (1 x 20 5-10# heavier or 1 x 5 AHAP)MetconMetcon (Time)For Time: [...]

CrossFit On Track - CrossFitView Public WhiteboardWeightliftingTall Snatch (7x2; light)Hang Snatch (7x2; building)Deadlift (Building -for quality)15@ 70% 12@ 75% 9@ 80% 6@85% 3@90%