CrossFit On Track – CrossFit

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Warm-up (No Measure)

Warm-Up:

Row 500m

+

3 Rounds x

5 Deadlift

5 Power Clean

5 Front Squat

5 Push Press

+

Skill: Squat Clean and Jerk

Health – work on skill

Fitness – weight build to WOD weights

Metcon (Time)

Health:

For Time (14 min CAP)

20 Front Squat

20 Push Press

20 Ring Rows

20 Burpees

20 Power Clean

20 Push Jerk

20 Ring Rows

20 Burpees

20 Thrusters

20 Ring Rows

20 Burpees

Metcon (Time)

Fitness:

Partner WOD:

for Time

20 Squat Clean and Jerk @ 225/145 – share the Load

20 Synchro Pull Ups/C2B

20 Synchro Bar Facing Burpees

20 Power Clean and Jerk @ 185/115 – share the Load

20 Synchro Pull Ups/C2B

20 Synchro Bar Facing Burpees

20 Squat Clean Thruster @ 135/85 – share the Load

20 Synchro Pull Ups/C2B

20 Synchro Bar Facing Burpees

Metcon (AMRAP – Rounds and Reps)

Post-WOD:

10-12 min

easy pace Assault Bike

+

Foam Roll and Stretch

Fitness:

Partner WOD (secret level Boss)

Full Round Relay x 14 min

+1 Bar MU

(Rx+: Ring MU)

+1 Snatch @ 165/115

(Rx+ Squat Snatch @ 80%)