CrossFit On Track - CrossFitView Public WhiteboardWeightliftingPush Press (5x3; increase volume or build AHAP)Metcon (No Measure)5 rounds for quality (15 min. cap) 10 strict pull-ups 20 alt. cheerleader presses w/DB 10 upright rowConditioningMetcon (No Measure)EMOM [...]

CrossFit On Track - CrossFitView Public WhiteboardWeightliftingClean (5-7x1; squat clean)70%, 75%, 80%, 85%, 90% (optional 95-100%)Deadlift (1x5)Front Squat (5x2-3; all heavy; building)ConditioningMetcon (AMRAP - Reps)3 min. on / 1 min. rest x 5 20 walking [...]

CrossFit On Track - CrossFitView Public WhiteboardMetconMetcon (No Measure)SOLO VERSION 0-10 min: 21-15-9 Cal Row Push Press 95/65 + 30 C2B pull-ups (after 21-15-9) 10-20 min: 15-12-9 Cal Row HSPU + 30 pull-ups (after 15-12-9) [...]

CrossFit On Track - CrossFitView Public WhiteboardWeightliftingSquat Snatch (5x1; 80-100% - try to have 0 misses!)Power Clean (10x1; building AHAP)Deadlift (5x5; building heavy (70-85%))

CrossFit On Track - CrossFitView Public WhiteboardWeightliftingPush Press (5x3; building AHAP)Start at previous weight or heavier. Do a set every 2 minutes.Metcon (No Measure)5 rounds or 15 min. for quality 3-5 bench press AHAP 5-8 [...]

CrossFit On Track - CrossFitView Public WhiteboardWeightliftingClean (5x1; build AHAP)Do NOT go above 100% 1RM. Start attempts at 80%Clean pull + hang power shrug (4x2+4)Heavier than power clean; Drop clean pulls then deadlift into connected [...]