CrossFit On Track – CrossFit

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Metcon (Weight)

Clean Complex:

6 x

All Heavy

2 Clean Pull +

1 Clean +

1 Hang Clean +

3 Front Squat

– you can drop any reps

– cleans can be power or squat

Metcon (AMRAP – Reps)

Every 2 min x 10 (20 min)

5-10 Power Clean and Jerk @ 165/115

15/12 Cal Row or 13/10 Cal Bike

– do the opposite cardio from Monday

Metcon (No Measure)

Strength:

4-6 x

50m Sled Drag

20 Barbell Hip Thruster

Conditioning:

50m Sled Drag

20 Box Jumps

Both:

Partition however you want

100 GHD Sit Up

100 Light Deadlift