CrossFit On Track – CrossFit
Warm-up
Warm-up (No Measure)
10 min x
5-10 Reps Each
Deadlift
Hang Power Clean
Push Press
Burpee
Weightlifting
Metcon (Weight)
Power Clean and Push Jerk:
– go over power clean position and bar path
– go over push jerk skill
– build to a good 3-rep (it’s okay to drop it)
– 3 x 3 at that weight
Metcon
Metcon (Time)
15-12-9
Power Clean and Push Jerk – 135/95
Burpee Box Jump – 24/20
Yeah, I know we’re in a bit of a different phase right now, but a little classic CrossFit shouldn’t kill anybody
Metcon (No Measure)
Post-WOD:
10 Rounds
15 AbMat Sit Ups or Hollow Rocks
15 KB Swings