CrossFit On Track – CrossFit
STR: Front Squat (Build to a heavy 3-rep; then 3-reps E2MOM x 5)
Strength folks:
– Take from the rack
– build your 3-rep in about 7 min
– belt up, go kinda heavy
COND: Metcon (AMRAP – Reps)
7 min AMRAP
+3 Front Squat @ 135/85
+3 Pull Up
– Rest 3 min –
5 min AMRAP
+3 Front Squat
+3 Chest to Bar @ 185/125
– Rest 3 min –
3 min AMRAP
+3 Front Squat @ 225/155
+3 Bar MU
– Rx: same weight, but TTB/Pull Up/C2B
– scale: lighter weight as needed, Ring Row/TTB/Pull Up
Conditioning Folks:
– Take from the floor
– aim a bit heavy when scaling
Metcon (No Measure)
Strength
Primary: Strict Pull Up
5 x 8-12
– between sets, do 8-12 Box Jumps for height
Secondary:
5 Rounds x
6-8 Pendlay Row
10-15 Evil Wheel
Tertiary:
3-4 x
6 Wide Grip Pull Up
12 Ring Row
18 Bentover Reverse Flye
– rest 2 min
3-4 x
6 Chin Ups (C2B?)
12 Reverse Grip Bentover Row
18 DB Upright Row
– rest 2 min
Metcon (No Measure)
Conditioning
Primary: Rowing Intervals
6 x 500m Row, rest 1:1
Secondary:
10 min AMRAP
5 Pull Ups
10 Ring Rows
15 Hollow Rocks
Tertiary:
10 min AMRAP
15 KB Swings
200ft Farmer Carry
50 Double Unders