CrossFit On Track – CrossFit

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Power Clean (5 x 3; all heavy)

Complete 4-5 quick sets of a single rep, building to a challenging weight. After that, complete a set of 3 every 90 seconds.

Front Squat (5 x 5; all heavy)

after 3 quick warm-up sets to build to a heavy-ish weight, complete a set every 2 minutes. Adjust weight up as you go.

Romanian Deadlift (RDL) (4 x 8-12; medium to heavy load, building)

Do 1-2 warm up sets and then complete medium to heavy sets of 8-12 reps every 2 min; record top weight

Back Rack Lunge (5 x 16-20; alt reps at medium weight)

start with something reasonable and stay there. Do a set every 2 min