CrossFit On Track – CrossFit

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Front Squat (E2MOM x 7; building across for 5 reps)

Metcon (AMRAP – Reps)

Tabata Jump Squat

8 x 20 on / 10 off ; worst round is rep score
Do this first as part of the MISFIT Tribute workout

Rest 2 minutes before moving onto part 2

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

7 Cluster @ 135/95

15 Toes to Bar

30 Double Unders
Rest 2 minutes before moving onto the 3 Part of the Misfit Tribute

Metcon (Weight)

8 min to build to max weight complex:

2 Hang Clean

2 Jerk
Complex must be connected

Hang Cleans can be power or squat

Jerks can be push or split

Metcon (No Measure)

STR Acc:

Clean Pull

4 x 3 Heavy

Hang Power Shrug

4 x 6-8

GHD Back Ext; Reverse Hypers or Good Mornings

3-5 x 6-12

Metcon (No Measure)

Cond Acc

12 Rounds

20 sec ASS Bike sprint, rest 40 sec

– target 10-15 cal each sprint

Metcon (AMRAP – Rounds and Reps)

GG Prep

14 min AMRAP

100m Heavy Sled Push

3 Rope Climb


Swimming Practice