On Track CrossFit – CrossFit

It’s Janelle’s birthday today, so let her know that you’re glad she’s alive 🙂

Warm-up

Warm-up (No Measure)

4-6 Rounds:

90 sec Row

1-4 attempts at a Max height Box Jump

Weightlifting

Stay on either the regular or heavy program

HEAVY program is based off what you did on Friday for your 5RM

Back Squat (4 x 8 @ 60% +5% per set)

Regular program

Back Squat (5 x 5 @ 90% of 5RM from Friday)

– HEAVY program

– If you didn’t squat on Friday, increase the load you did last Monday.

– If this is your first time, do 75% of your estimated 1RM

Deadlift (Pyramid Program)

8-10 @ 45%

6-8 @ 55%

6 @ 65%

5 @ 70%

2×5 @ 70-75%

Back Rack Lunge (5 x 12, build off of last week)