CrossFit On Track – CrossFit
Hang Clean (5 x 3 @ building from 70%; can be power or squat)
AJ Styles (Time)
6 Rounds x
6 Hang Power Shrug (HEAVY)
9 Banded Romanian Deadlift
12 Box Jumps 24/20″
– rest as needed
– Hang Power Shrug should be at or above your 1RM Clean
– Banded RDL should be around 225/155 w/ a green band for guys and a green or red band for girls
– work with a partner to save on setup time
– do all three exercises as quickly as possible together and then rest
Metcon (No Measure)
5 Rounds x
10-15 DB Strict Press
10-15 Bench Row per side
10-15 Toes to Bar
12/12 DB Box Step Up
Metcon (AMRAP – Reps)
Core:
Tabata Hollow Rocks
– 8 rounds 20 seconds on/10 seconds rest
