CrossFit On Track – CrossFit
Hang Clean (10 min to build to a heavy single)
Hang Clean (5 x 2; at or above 80% 1RM Clean)
Metcon (AMRAP – Rounds)
10 min AMRAP
15 Cal Row
5 Hang Power Clean – weight increases each round
– start at a medium weight and aim for 6-7 rounds
– get real heavy
– include finishing weights in comments
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
Partner WOD:
A: 8 cal row, B: 5 Burpees
B: 8 cal row, A: 5 Burpees
Share the Load
A&B: 20 Hang Power Clean – 135/95
Metcon (Time)
30-25-20-15-10-5
Pull Up
Air Squat
Push Up
Metcon (Time)
Partner WOD:
Share the Load
50-40-30-20-10
Pull Up/Ring Row
Air Squat
Push Up
