CrossFit On Track – CrossFit
Warm-up (No Measure)
Row or Ski x 3-5 min
+
3 Rounds x
6 Romanian Deadlift
6 Hang High Pull
6 Behind the Neck Squat and Press
6 Muscle Snatch
– increase weight each round, if possible
Metcon (No Measure)
Health:
KB Sumo Deadlift High Pull
– skill work x 3-6 min
– 2 x 15 at a light weight
– 3 x 6, building AHAP (35/55/70)
+
Power Clean Skill/Build
– work on skill or building your WOD weight until the Fitness folks are done
Metcon (Weight)
Fitness
Clean Complex:
Every 90 sec x 8
1 Pause Power Clean (5 sec Pause) +
1 5-sec Negative from hip to floor +
1 Power Clean
@ 75% 1RM Power Clean
…
then
…
Hang Power Clean
3×3 @ 75% 1RM Power Clean
Metcon (Time)
WOD
For Time:
9 Power Clean @ 225/145
21 Bar Facing Burpees
15 Power Clean @ 185/125
15 Bar Facing Burpees
21 Power Clean @ 135/95
9 Bar Facing Burpees
Health Option:
10 min AMRAP
15 Power Clean @ light to medium weight
15 Burpees
Metcon (AMRAP – Rounds and Reps)
Post WOD:
Health
Ring Holds
EMOM x 8
min 1: max ring hold at top of rings
min 2: max chin over ring hold
DB Bench Press:
4 x 12-15; all heavy
– 25 AbMat Sit Ups after each set
Fitness
STR:
EMOM x 8
1-3 Strict Ring Pull Ups
1-3 Ring Muscle Up
1-3 Ring Dips
OR
2-5 Strict Ring Pull Up
2-5 Ring Dips
Push Press
4×8; all heavy
– 25 GHD Sit Ups after each set
COND:
15 min AMRAP
3 Ring MU or 3 Burpee Pull Up
6 HSPU
12 TTB