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CrossFit On Track – CrossFit
Weightlifting
Power Clean (Heavier than last week as singles.)
Start with a heavy weight and build around 5 sets.
Clean pull + hang power shrug
Heavier than power clean; Drop clean pulls then deadlift into connected hang power shrugs. Use straps if you want.
Bench Press (5×8-12)
Do this as an EMOM.
min 1. Bench
min 2. GHD or Abmat situps
Use 2-3 sets to warm up bench.
GHD Situps (5×10-20)
Metcon
Metcon (Time)
10-15-20-15-10
Pull-ups
Goblet squats 53/35
