CrossFit On Track – CrossFit

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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