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

06/21/2018

CrossFit On Track - CrossFitView Public WhiteboardConditioningMetcon (AMRAP - Rounds)EMOM x 12 Odd: 1 round of DT 12 deadlift 155/105 9 hang power clean 6 push jerk Even: 10 burpees over barScore completed roundsWeightliftingFront squats [...]

06/20/2018

CrossFit On Track - CrossFitView Public WhiteboardConditioningMetcon (AMRAP - Rounds and Reps)20 min AMRAP 20 walking lunges w/DB or KB 35/20 15 TTB 5/5 DB hang clean & jerk 50/35Metcon (No Measure)3 rounds 60 sec [...]

06/19/2018

CrossFit On Track - CrossFitView Public WhiteboardWeightliftingMetcon (Weight)Snatch complex: High hang power High hang squat Snatch balance OH SquatMetcon (AMRAP - Rounds and Reps)12 min. medium pace 3 high hang squat snatch @ 60-70% 1 [...]

06/18/2018

CrossFit On Track - CrossFitView Public WhiteboardWeightliftingSuperset hang power clean sets with deficit deadlift setsHang Power Clean (5x3-5 - all heavy)Deadlift (5x8-12 deficit)On blocks double overhand grip no belt no straps no hook grip medium [...]

06/15/2018

CrossFit On Track - CrossFitView Public WhiteboardWeightliftingMetcon (Weight)Clean Complex! 3 hang squat cleans 12 min. to build AHAPBack Squat (EMOM x 10 - 3 reps @ 70%)MetconMetcon (Time)3 rounds for time 25 KB thrusters 55/35 [...]

06/14/2018

CrossFit On Track - CrossFitView Public WhiteboardMetconMetcon (Time)6 rounds for time 50 double unders 15 OH squats @ 135/95WeightliftingDeadlift (Build to a heavy 5 rep)GymnasticsChest-To-Bar Pull-ups (Repeat explosives - EMOMx10 - 12 sec. work)

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