CrossFit On Track – CrossFit

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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