CrossFit On Track – CrossFit

 

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Power Clean (3×2; all heavy; then 3×5 10-20% lighter)

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Metcon (Weight)

Strength

Primary: Clean Pull + Hang Shrug

5 x 3 + 5-8

Secondary:

4-6 Rounds x

8-12 Romanian Deadlift

8-10 per side Bulgarian Split Lunge

Tertiary:

4 x

8-15 Barbell Hip Thruster

3-6 Tall Box Jumps

5 x

8 Front Squats

50ft Sled Push

Metcon (AMRAP – Rounds)

Conditioning

Primary:

16 min AMRAP

50m Sled Push

20 Jump Squats

rest as needed

Secondary:

EMOM x 10

5 Box Jumps (30/24)

7 Burpees

Tertiary:

10 min x

Run 200m

50 Double Unders