CrossFit On Track – CrossFit

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Skill

Cleans!

a. Med ball cleans w/position pauses

b. Barbell cleans w/position pauses

c. Complex -> light to medium weight

Metcon (Weight)

Hang Power Clean +

Hang Squat Clean +

Power Clean +

Squat Clean

Weightlifting

Back Squat (15-12-12-9-9)

Light to medium weight – record your last set of 9

Metcon

Metcon (Time)

5 rounds

15 step ups – L

15 step ups – R

15 Deadlift @ 135/95
Focus on quality & glute engagement. Step ups on box that puts your knee at 90 degrees. Keep foot on box for step ups.

Post-WOD

Just mobility today

Focus on restoring mobility and releasing muscle tension