CrossFit On Track – CrossFit
Weightlifting
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
