CrossFit On Track - AccessoryView Public WhiteboardSTR: Metcon (No Measure)ACC STR Front Squat 5 x 5; all heavy Reverse Lunge // Double KB Swing 4 x 14-20 alt steps // 4 x 16-20 Banded Hip [...]

CrossFit On Track - CrossFitView Public WhiteboardWeightliftingFOCUS: Hang Power Clean (6x2-3; building AHAP)1 set every 90-120 sec. No splits Try to increase wt. from last weekFOCUS: Metcon (Weight)Clean Complex 6x 1 Clean pull 1 Hang [...]

CrossFit On Track - AccessoryView Public WhiteboardEND: Metcon (Time)ACC END Mini-Tri w/ a CrossFit Twist For Time 12 min max distance run 12 min max distance row 12 min max distance bike + 10 Rounds [...]

CrossFit On Track - AccessoryView Public WhiteboardEND: Metcon (No Measure)ACC END Fartlek Run 5-6 Rounds: 1 min Run, hard pace 20 Burpees 2 min Run, medium pace 20 Push Ups 1 min Run, hard pace [...]

CrossFit On Track - AccessoryView Public WhiteboardSTR: Metcon (No Measure)ACC STR Deadlift 5 x 5; all heavy, building Banded Hip Thruster // GHD Back Extension 4 x 12-15 // 4 x 8-15 Reverse Lunge // [...]

CrossFit On Track - CrossFitView Public WhiteboardGymnasticsButterfly pull-up practice! Options (at coach's discretion): 1. Skill progressions 2. Repeat explosives (EMOMx7 - 15 sec. max reps) 3. 3 attempts at max-reps with full restMetconFOCUS: Metcon (AMRAP [...]