CrossFit On Track – CrossFit
Metcon (AMRAP – Rounds and Reps)
w/ partner
12 min x
15 Synchro TTB or Knees to Elbows
15 Synchro American KB Swings
45 Wall Ball – share the load
Metcon (AMRAP – Rounds and Reps)
WOD:
10 rounds: 1:45 on / :15 off
8 Power Clean and Jerk @ 70% of 8-Rep TnG Max (or around 135/85)
AMRAP Burpee Box Jump Overs
– you must always complete the 8 Power Clean and Jerks
– ideally, go TnG
– this will be really hard
Metcon (No Measure)
Health:
Aerobic Pace Assault Bike x 15 min
STR:
– between all sets of Bench Press and Strict Press do 15 KB Pike Crunch or 20 GHD Sit Ups
Bench Press – 3 x 5; all heavy
+ 2 x 10-15 @ 80% of heavy 5-rep
DB Strict Press – 4 x 10-15
COND:
16 min x
20/16 Cal Ski
15 Push Ups
10 Strict TTB