CrossFit On Track – Open Gym
Metcon (Weight)
3-Position Power Clean and Jerk:
7 x
Hi Hang + Push Jerk +
Low Hang + Push Jerk +
Below the Knee + Split Jerk
@ 60-70%
Hang Power Clean (5 x 3-5 @ 70%+)
Metcon (Time)
6 Rounds x
6 Hang Power Shrug (HEAVY)
9 Banded Romanian Deadlift
12 Box Jumps 24/20″
– rest as needed
Metcon (Time)
6 Rounds x
30 sec Front Rack Hold (HEAVY)
12 Alt Front Rack Reverse Lunges (med/heavy)
– rest