CrossFit On Track – CrossFit
Warm-up
500m row
+
3 rounds barbell complex
6 upright row
6 squat & press
6 muscle snatch
6 OH squat
6 bentover row
+
2 min quad foam roll
2 min piriformis foam roll
2 min leg swings and spiderman crawl
Weightlifting
8 min. “coaches choice” clean skill progression
Then…
10 min. Clean Complex
1 power +
1 squat +
1 hang squat
Keep weight medium + work on speed under the bar + improving receiving position
Metcon
Metcon (Weight)
12 min to hit
SQUAT CLEAN
1-1-1-1-1
Score is total load (add weight of 5 best reps)
