CrossFit On Track – CrossFit
Metcon (Weight)
Clean Complex:
6 Rounds x
2 Clean Pull +
2 Power Clean ( you can drop)
3 Front Squat
– all heavy, record heaviest load
Metcon (AMRAP – Reps)
WOD:
Every 2 min x 10 (20 minutes)
5-10 Power Clean and Jerk @ 165/115
13/10 Cal Bike or 15/12 Cal Row
– select either Bike or Rower to use today, doesn’t really matter
– score by total reps of PC&J you hit total in the workout
– each round, you have to make sure you hit your cal number on the bike or rower in order to count the reps from the Power Clean and Jerk
– scale weight appropriately
– mark in comments if you used rower or bike and the next time this comes up, use the other one….
Metcon (AMRAP – Rounds and Reps)
Strength:
Deadlift – 4 x 10, medium to heavyish weight
…then…
6 min AMRAP
+1 Devil’s Press
6 Box Jumps Over
– post rounds and reps
Metcon (AMRAP – Rounds and Reps)
Conditioning
15 min AMRAP
20 KB Swings
30 Wall Balls
40 Double Unders