10/13/2016

On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

Row 150m

9 PVC Pass-Throughs

6 Air Squats

3 Inch Worms

+

2 Rounds

10 Shoulder Circles

10 Torso Swings

10 Toe-Touches

10 High Knees (walking)

10 Steps Duck Walk

Weightlifting

Overhead Squat (Build to a heavy 2-rep)

This segment of the workout will be about 20 minutes long. It will focus first on mobility and position, and add weight only if it’s feeling good.

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

7 Overhead Squat – 135/85

50 Double Unders
This workout SHOULD be skipped if your OH Squat isn’t coming together. This time will then be spent working on Double Under skill.

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

8 Power Clean – 135/85

8 Bar-Facing Burpees
If you’re looking for a strength portion, immediately follow this with the Post-WOD. Immediately.

Post-WOD

Metcon (Weight)

7 min Time Cap

1 Clean and Jerk @ 60%

1 Clean and Jerk @ 70%

1 Clean and Jerk @ 75%

1 Clean and Jerk @ 80%

1 Clean and Jerk @ 85%

1 Clean and Jerk @ 90%