CrossFit On Track – CrossFit
Warm-up
Warm-up (No Measure)
4 Rounds x
5 Deadlift
4 Hang Power Clean
3 Push Press
2 Back Squat
1 Behind the Neck Thruster
– all empty bar
Weightlifting
Bear Complex (3 x Max reps unbroken; full rest between sets)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Rx – 115/75
Rx+ – 135/95
move continuously, never stopping more than 1 second
Let it burn
Back Squat (8-8-5-5-5)
Increase volume; record heaviest set of 5
Conditioning
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
15 Wall Ball
15 Box Jumps
15 Push Press – 95/65
15 Back Squat – 95/65
15 Cal Row
Rest 2 min
Post-WOD
Metcon (No Measure)
10 min x
Max effort flexed-arm hang
Max effort L-Hang
30 Banded Good Mornings