CrossFit On Track – CrossFit

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Warm-up (No Measure)

5 min x

30 sec Jump Rope

30 sec Assault Bike

+

2 min per side

1) Calf Stretch

2) Hip Floss

3) Couch Stretch

+

3 Rounds x

5 Deadlift

5 Hang Power Clean

5 Front Squat

Metcon (Weight)

Health:

EMOM x 6

min 1: Max Reps Med Ball Clean

min 2: KB Sumo Deadlift High Pull

+

EMOM x 12

min 1: 5 Front Squat @ medium weight

min 2: 5-8 Box Jumps

Metcon (Weight)

Fitness

Every :75 x 8

2 Pause Squat Clean

– 5 sec pause at Knee

– 3 sec pause at catch

– drop reps

– build from medium to heavy

Hang Clean (3×3 @ 75% 1RM Clean)

Metcon (Calories)

WOD:

Every 2 min x 16 min

1st 2 min: 10 Power Clean @ 135/95

Max Cal Assault Bike in the time remaining

2nd 2 min: Rest

– health option: light power clean

Metcon (No Measure)

Post WOD

Health: Stretch

Fitness

STR:

– Reverse Lunge – 4 x 10 per leg

– Barbell Hip Thruster – 10 reps EMOM x 10

COND:

16 min AMRAP

200m Run

12 Back Squat @ 135/95