On Track CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
5 Rounds x
5 Deadlift
5 Thursters
5 Overhead Squats
– start super light and build to easy weight
Weightlifting
Overhead Squat (Build a heavy single; then 2×3, 2×5, 2×8)
– Build to a heavy single
– Decrease weight with each jump up in reps.
– Use Front Squat if you really don’t want to do Overhead Squat
Deadlift (3 x 6 @ 70% of 5RM)
Metcon (Weight)
12 min to build to a 1RM Squat Clean Thruster
Metcon (Time)
For Time:
12 reps of 1RM Thruster