CrossFit On Track – CrossFit
Metcon (AMRAP – Reps)
10 min AMRAP
Squat Clean @ 80%
Back Squat (5 Reps E2MOM x 6; 80%+)
Metcon (No Measure)
STR ACC:
Sumo Deadlift – 4 x 8-10
Box Step Up or Reverse Lunge – 4 x 8-10 per leg
Back Ext (4 x 8-12) or Good Morning (5 x 6)
Metcon (AMRAP – Rounds)
COND ACC:
EMOM x 24
min 1: 15 Squat Jumps (bottom to bottom)
min 2: 15 Box Jump Overs
min 3: 20 Jumping Split Lunges
min 4: 20 KB High Pull
min 5: Rest
Metcon (No Measure)
Granite Games Prep:
StL
50 Cal AAB
60 Hang Power Clean and Jerk – 115/75
40 Cal AAB
50 Hang Power Snatch
30 Cal AAB
40 Thrusters
10 min AMRAP
Synchro
15 Burpees
20 TTB
30 Wall Ball
10 min AMRAP
5 Synchro BMU
10 Synchro OH Squat – 115/75
10 Synchro C2B
10 Synchro OH Squat
15 Synchro Pull Ups
10 Synchro OH Squat