CrossFit On Track – CrossFit
Skill
Power Clean Development!
a. Brief skill work
b. Establish a solid weight with little to no movement error in 8 minutes
c. EMOM x 10 3-5 reps power clean singles
Power Clean (10 x 3-5 singles EMOM)
Gymnastics
Strict Pull Ups (4×6 at Highest Quality Movement)
Pull Ups with no kipping movement
Increase difficulty for 6-rep pull-up
a. Clean up the movement for chin-over bar
b. Pull chest to bar
c. Increase load for C2B strict.
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min. AMRAP
12 Pendlay Row – 135/95
12 ring dips
Post-WOD
Accessory work
4×6-12 False-grip Ring Row
4×8-12 Evil Wheel
8 min. skill practice: wall walk / HS walk / HS hold