CrossFit On Track – CrossFit
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
