CrossFit On Track – CrossFit

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Squat Clean (3 x 3 @ 80-90% of 1RM)

Do as singles, but keep your rest very short. You should be able to hit all three reps within 45 seconds of each other. Increase weight only if the weights are moving well.

Back Squat (8-8-8-6-6; starting at 75% and building)

Increased difficulty from last week, try to finish your last set of 6 at the weight you did 4 reps. Record your last set only.

3minSprint1 (AMRAP – Reps)

3 Rounds:

3 min AMRAP, rest 2 minutes

20 Wall Ball

20 Pull Ups

20 Burpees


Rest 2 min

– record reps of worst round
Goal is to go unbroken everywhere. Pace on burpees will largely determine how much time you have to do BMU and then whether or not you need rest before you do them. Attempts on BMU count, whether or not you hit them.