On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds x

3 Deadlift

3 Hang Power Clean

3 Front Squat

– build each round

Weightlifting

Power Clean (8 x 5; building as Heavy as Possible)

Across 8 sets, build as heavy as you can. Record heaviest weight. Connect all reps

Back Squat (4 x 12 Starting at 50% +5% per set)

If you’re starting this squat cycle anew, try adding 5-10# to your starting 50%

Front Squat (2 x (5-4-3); build each wave)

Wave training:

– 5 reps, add weight, 4 reps, add weight, 3 reps.

– On the second wave, start a little heavier and build a little higher

– Record your heaviest 3-rep

– There’s no need to go As Heavy As Possible

Metcon

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

3 Power Clean – 185/125

5 Burpee Box Jumps

20 Double Unders