CrossFit On Track - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)4 rounds 5 deadlift 3 hang power clean 3 front squat 3 push jerk - build to a medium weightWeightliftingClean and Jerk (Heavy single)Or 10 minutes to [...]

CrossFit On Track - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)10 min. 7 ring rows 10 air squats 21 jump rope (single or double)WeightliftingBack Rack Lunge (Every 2 min. x 5 (10 min) - 20 alt rev. [...]

CrossFit On Track - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)12 min. to work on 40 muscle-ups / 80 pull-ups + 80 ring dips. Run 400m @ top of every 4 minutes. OR Work on muscle-up for [...]

CrossFit On Track - CrossFitView Public WhiteboardWeightliftingBack Squat (8-8-5-5-5; build volume AHAP; try to hit a 5 RM)SkillRope climb! Work on how to establish the various wraps & hooks to stand on the rope.Metcon31 Heroes [...]

CrossFit On Track - CrossFitView Public WhiteboardGymnasticsMetcon (No Measure)Skill Work x 10 min. Pick 1: Kipping pull-up Butterfly pull-up Bar Muscle-upStrict Pull Ups (5x5 AHAP)Pull Ups with no kipping movementSuperset with Strict PressShoulder Press (5x5 [...]

CrossFit On Track - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)4 Rounds x 5 Deadlift 4 Hang Power Clean 3 Push Press 2 Back Squat 1 Behind the Neck Thruster - all empty barWeightliftingBear Complex (3 x [...]