CrossFit On Track – CrossFit

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Metcon (Weight)

Clean complex

power clean +

hang power clean +

squat clean +

hang squat clean
Build steadily across 10 sets

Keep weight moving quickly

Keep weight LESS than 80% 1RM clean

Back Squat (E2MOM x 5 – 5@80%)

Focus on trying to explode out of the bottom of your squat

Metcon (AMRAP – Reps)

The Outlaw Method

EMOM x 10

3 deadlift

3 hang power clean

3 front squat

AMRAP burpees
Weight = 50-60% 1 RM clean

Score = total burpees