On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds

12 KB Swings

9 Air Squats

6 Box Jumps

Weightlifting

Regular Program is on the sets of 10

HEAVY program builds to a 5 Rep Max!

Back Squat (4 x 10 @ 55% + 5% per set)

Back Squat (Build to a 5RM)

Deadlift (10 sets; pyramid strategy)

8 @ 45%

6 @55%

5 @ 65%

5 @ 75%

3 x 5 @ 80%

5 @ 75%

6 @ 65%

8 @ 55%

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

12 Shoulder to Overhead – 155/95

9 Toes to Bar

6 Lateral Burpee Box Jump Overs

Post-WOD

Metcon (AMRAP – Reps)

8 x

30 sec AMRAP Box Jumps

30 sec Rest

Metcon (Weight)

Overhead Lunge

5 x 20, light to medium weight