CrossFit On Track – CrossFit
Gymnastics
Muscle-ups practice!
Options (at coach’s discretion):
1. Skill progressions
2. Repeat explosives (EMOMx8 – 30-45% max reps)
3. 3 attempts at max-reps with full rest
Weightlifting
FOCUS: Split Jerk (4×2 from rack – medium or heavier than last week)
Metcon
FOCUS: Metcon (AMRAP – Rounds and Reps)
WOD 1
8 min. AMRAP
7 OH squat 135/95
30 double unders
focus: Metcon (AMRAP – Rounds and Reps)
8 min. AMRAP
20 DB snatch
10 burpee box jump over