On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

15 KB Swings

10 Push Ups

5 Box Jumps

+

3 Rounds

5 High Pull

5 Hang Power Clean

5 Push Press

Weightlifting

Power Clean (5 Reps EMOM x 10)

– Build weight every 2-3 rounds and try to get heavy with it, but stay smooth.

– Focus on a short drop underneath the bar and fast elbows

– Report your best weight

Push Jerk (5 Reps EMOM x 10)

– From the rack, build heavy

– No press outs

– You may need to limit weight in order to preserve technique deep into rounds

– Report best weight

Back Squat (Build to a heavy 3-rep; then 5 x 3 at 80-90%)

– Report your heavy 3-rep