On Track CrossFit – CrossFit
Metcon (Weight)
Skill:
Clean Pull Under
Complex:
2 Clean Pull
1 Power Clean
1 Squat Clean
– build to 60% or so
Clean Pull Under:
https://youtu.be/xX7Kznih6R8
– Focus on speed under the bar by pulling yourself down and picking up your feet
Front Squat (5 x 4 @ 80%; 1 set every 2 min)
Metcon (No Measure)
Romanian Deadlift
– 5 x 10-15
Bulgarian Split Lunge
– 5 x 8-12 per side
5 Rounds
10-15 GHD Back Extensions
10-20 AbMat Sit Ups
Metcon (AMRAP – Reps)
Tabata: 8 rounds, 20 on / 10 off
GHD Sit Ups OR Hollow Rocks