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Blog2018-06-30T23:38:53-05:00

05/16/2019

CrossFit On Track - AccessoryView Public WhiteboardSTR: Metcon (No Measure)ACC STR Strict Pull Up 5 x 5; AHAP, full rest between sets Bentover Row // Bench Press 4 x 6-8; all heavy // 4 x [...]

05/14/2019

CrossFit On Track - CrossFitView Public WhiteboardWeightliftingSkill: Split Jerk (16 min. cap including warm-up) Footwork / landing position Punch under th bar Build to medium from the rackMetconFOCUS: Metcon (Calories)Partner A/B Switch 40min. x A: [...]

05/14/2019

CrossFit On Track - AccessoryView Public WhiteboardMetcon (No Measure)ACC STR Bench Press - 5 x 5; all heavy, building Bentover Row // Strict Press 4 x 6-8 // 4 x 6-8 5 Rounds: 8-12 Ring [...]

05/13/2019

CrossFit On Track - CrossFitView Public WhiteboardWeightliftingFOCUS: Hang Power Clean (6X3 AHAP)FOCUS: Metcon (Weight)Clean Complex 6x 1 Clean pull 1 Hang Power Clean 1 Hang Squat Clean 2 Front Squat Build AHAP - 1 set [...]

05/13/2019

CrossFit On Track - AccessoryView Public WhiteboardMetcon (No Measure)ACC STR Tempo Back Squat - 3131 x 5; start at a medium weight and increase the load by small amounts across sets - TEMPO - ABCD [...]

05/10/2019

CrossFit On Track - CrossFitView Public WhiteboardGymnasticsMuscle-ups are a gymnastics strength AND SKILL movement. That means we need to practice LONG before we get our 1st muscle-up! Options (at coach's discretion): 1. Skill progressions 2. [...]

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