CrossFit On Track – CrossFit
Metcon (Weight)
Clean & Jerk Complex:
Every 90 sec x 10
2 Power Clean +
2 Front Squat +
1 Jerk
– start with a medium weight and build each round
Metcon (AMRAP – Reps)
Every 2 min x 10
7 Power Clean and Jerk @ 135/95
13/11 Cal Assault Bike or 15/13 Cal Row
– you’ll notice that the weight is a bit lighter. Use a lighter weight than you did last time and try to connect your reps
Metcon (Weight)
Strength:
Deadlift – 5 x 10; medium weight
Conditioning:
5 x 30 KB Swings, medium to heavy KB
