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