CrossFit On Track – CrossFit

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Split Jerk!

a. Footwork drills w/ position pauses

b. DB Jerks w/pauses

c. Barbell jerks w/pauses

d. Split Jerk – light to medium 3 rep

Split Jerk

Light to medium 3 rep split jerk


Push Press (5-5-5-3-3-3)

Medium to EXTRA medium


Metcon (AMRAP – Rounds and Reps)

12 min. AMRAP

8 DB hang clean to OH – L

8 DB hang clean to OH – R

16 TTB
RX weights = 50/35


Bench Press (4×8-15 medium wt)

GHD Situps (4×8-15)