On Track CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
12 min x
Run 200m
5 Air Squats
10 Walking Lunges
5 Burpees
Weightlifting
Metcon (Weight)
Brief skill work to establish a movement pattern for Push Press
+
12 min x
5 Push Press, building
15 KB Swings
– record best Push Press weight
Metcon (No Measure)
5 Rounds
8-12 Single-Arm DB Strict Press
6-10 Barbell Bentover Row
Metcon (AMRAP – Rounds and Reps)
2 Options, pick one
A) 10 min AMRAP
10 Push Ups
10 AbMat Sit Ups
10 Ring Rows
B) 10 min AMRAP
10 Squat Clean and Jerk – 135/85
10 Squat Clean and Jerk – 185/115
10 Squat Clean and Jerk – 225/135
AMRAP Squat Clean and Jerk at 255/155
– scale by weight, down from your 90% 1RM Clean and Jerk