On Track CrossFit – CrossFit

Weightlifting

Hang Power Clean to Overhead (5 x 7-12, connected and w/ turnover; building)

Back Squat (Build to a 3-Rep Max!! Yes, a 3 Rep Max)

We’re getting ready to deload next week, so I want to test a little heavier. It won’t affect the weight you do on Monday 🙂

Deadlift (Pyramid scheme)

8 @ 45%

6 @ 55%

5 @ 65%

4 @ 75%

2 @ 85%

2 @ 90%

2 @ 95%

4 @ 75%

Metcon (Time)

100 GHD Sit Ups for Time

-OR-

100 AbMat Sit Ups w/ weight