08/01/2016

On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

Row 150m

10 Strict Pull Ups

10 Push Ups

10 Toes to Bar

20 Double Unders (or 10 attempts)

+

3 Round

3 Power Clean

3 Front Squat

3 Push Jerk

– increase weight each round

Weightlifting

Clean and Jerk (15 min to build to a heavy single)

Back Squat (Build to a heavy single)

Ideally, this will be heavier than your double from last week

Back Squat (3 x 3 @ 85% of your heavy single)

Metcon

Metcon (Time)

For Time:

18-15-12-9-6-3

Power Snatch (75/55)

200m Run

Rx+ add a round of 21 to the front end