CrossFit On Track – CrossFit
Front Squat (5 x 2; start heavy (~80%) and build AHAP)
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
6 Hang Power Clean
9 Front Squat
12 Box Jumps
SC: 115/75
RX: 135/95
RX+: 165/115
Metcon (No Measure)
STR ACC:
Back Squat – 3-5 sets x 8-15 reps @50-75%
Reverse Lunge – 4 x 6-12 reps per leg
Superset:
Romanian Deadlift//Hamstring Curl
4 x 8-10//4 x 8-15
Metcon (No Measure)
COND ACC:
EMOM x 25
min 1: 20 KB Swings
min 2: 20 Jumping Split Lunge
min 3: 20 Alt. DB Snatch
min 4: 30 sec Bike or Row Sprint
min 5: rest
Metcon (Time)
Granite Games Prep:
3 Rounds for Time
20 Cal Row
15 Thrusters – 95/65
10 Bar-Facing Burpees
Rest 4-8 min
3 Rounds for Time
15 Toes to Bar
10 Overhead Squat – 95/65
5 Burpee Box Jump Overs
Rest 4-8 min
3 Rounds for Time
9 Cal Ass Bike
6 Squat Snatch – 95/65
3 Muscle Ups
