CrossFit On Track – CrossFit
Warm-up
8 min X
Athletic Warm Up with bodyweight plyometrics
3 Rounds
5 RDL
5 Power Clean
5 Push Press
*Build each round
Metcon (Weight)
Power Clean and Jerk
8-10 min x
-Skill with a heavy single
-Full reset
-Split Jerk
5-8 min x
-Barbell cycling @ medium weight
-Singling vs. TNG
Every 90sec x 9
1st 3 Rounds: 9 PC+J Cycling (light to medium)
2nd 3 Rounds: 5 PC+J (medium)
3rd 3 Rounds: 2 PC+J (heavy)
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk
Time cap: 9 minutes
