CrossFit On Track – CrossFit

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Weightlifting

Superset hang power clean sets with deficit deadlift sets

Hang Power Clean (5×3-5 – all heavy)

Deadlift (5×8-12 deficit)

On blocks

double overhand grip

no belt

no straps

no hook grip

medium load

Gymnastics

Pull-ups (2 max unbroken sets – full rest)

Pick pull-ups OR C2B – not both

Chest-To-Bar Pull-ups (2 max unbroken sets – full rest)

Pick pull-ups OR C2B – not both

Strict Chin Ups (4×6-10; add weight and try C2B)

Superset with single-arm strict press

Single Arm Dumbell Press (4×8-15 seated)

Metcon

Metcon (Time)

For time

10 to 1 pendlay row 135/95

1 to 10 HSPU
RX+ = strict HSPU

Conditioning

Metcon (Time)

Accumulate 50 strict TTB