CrossFit On Track – CrossFit
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%)