CrossFit On Track – CrossFit

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Weightlifting

FOCUS: Hang Power Clean (6×2-3; building AHAP)

1 set every 90-120 sec.

No splits

Try to increase wt. from last week

FOCUS: Metcon (Weight)

Clean Complex

6x

1 Clean pull

2 Hang Squat Clean

2 Front Squat
Build AHAP – 1 set every 2 min.

Record heaviest set

Deadlift (5×3; all heavy)

Start sets when it feels heavy

Increase load w/each set if possible by about 5%