CrossFit On Track – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds, adding a little weight each time:
3 x hang clean high pull
3 x hang muscle clean + 3 x strict press
3 x tempo front squat @ 53X1+ 3 x push press
3 x hang power clean to FS (hold PCln receiving position each time, each rep little deeper)
3 x clean pull under + 3 x push jerk
3 x hang (squat) clean + 3 x split jerk
Weightlifting
Power Clean (15 min to build to a heavy 2-rep)
Split Jerk (15 min to build to a heavy 2-rep)
Metcon
Metcon (AMRAP – Rounds and Reps)
Pick 1 of the following 3 options:
1) Regional Nate
10 Rounds for Time
4 Strict Muscle Ups
7 Strict HSPU
12 KB Snatch
2) “Nate”
20 min AMRAP
2 Muscle Ups
4 HSPU
8 Am. KB Swings
3) “Cindy”
20 min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats