CrossFit On Track – CrossFit
Skill
Pick highest skill you ALREADY have
a. Back squat – build to heavy 5 rep
b. Front Squat – build to heavy 5 rep
c. OH squat – build to heavy 5 rep
d. Snatch Balance (heavy) – build to heaviest possible 2 rep
Back Squat
Front Squat
Overhead Squat
Snatch Balance
Weightlifting
Deadlift
Build to a heavy 5-rep in 12 min.
Do singles only – follow it down & reset at the bottom
Start small, make small jumps, swallow ego
Metcon
Metcon (Time)
For time (10 min. cap)
30 Thrusters 95/65
30 pull-ups
20 thrusters 135/85
20 C2B
10 Thrusters 165/105
10 bar muscle ups
Post-WOD
4×8-12 Reverse lunge w/DB
4×10-20 TRX pikes
4×7 reps per movement (banded pull-apart series)
