On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds, adding 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 single)

Split Jerk (15 min to build to a heavy single, from rack)

Back Squat (4 x 4 @ 80%)