CrossFit On Track – CrossFit
This might be Jake’s last week here, so in his honor, we’re doing a heavy clean ladder! Smash weights!!
Warm-up
Warm-up (No Measure)
2 min Row
2 min Run
2 min Jumping Jacks or Jump Rope
+
8 min x
5-10 reps each
Deadlift
Hang Power Clean
Front Squat
Weightlifting
Warm-up (No Measure)
Clean Skill work:
– Practice position on first pull
– Practice pull under (very light or w/ med ball)
– Practice Squat Clean
Clean (5-4-3-2-1-1 until you fail)
In teams of 2 or 3, you’ll be doing a clean ladder. You have the option to do it as power cleans or squat cleans or a combination of the two.
Each round you have 2 minutes for everybody on your team to hit the reps and it will continue until you can’t hit a weight. Your first round, each teammate will do 5 reps; second round you increase the weight and do 4 reps; third round increase the weight and do 3 reps; then increase and do 2 reps; then only a single.
You continue to do singles at that point until you can’t complete the reps within the 2 minutes (as many attempts within those 2 minutes as you can take).
The initial weights are WHATEVER YOU WANT. Your final score is your best weight. If only one person fails out, the others may continue on.
Front Squat (3 x max reps at your best clean weight)
Post-WOD
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
15 AbMat Sit Ups
15 Ring Row
15 KB Swings
