CrossFit On Track – CrossFit

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Warm-up (No Measure)

Warm-Up:

5 min x

6 Burpees

8 Air Squats

10 Hollow Rocks

+

5 min x

3 Deadlift

3 High Pull

3 Power Clean

3 Push Press/Jerk

Power Clean + Jerk (7 min to build a C&J; 5 reps EMOM x 7)

Metcon (Time)

WOD:

3 Rounds for Time

32 Wall Ball

24 Toes to Bar

16 Box Jumps

8 Power Clean and Jerk @ 135/95

Metcon (Time)

Extras:

Bullet Club

Pre-Workout: Snatch – 5×3 @ 75-80%

Post-Workout: Hatch Squat Week 1, Day 2

Undisputed Era

Pre-Workout: Gymnastics Complex

1x 6 TTB, 4 Pull Ups, 2 C2B

1x 6 TTB, 4 C2B, 2 BMU

3-5x 8 TTB, 5 C2B, 2 BMU (+1 per round)

Post-Workout:

4 Rounds x

15 Evil Wheel

15 False Grip C2Ring Ring Row

15 Narrow Bench Press

SuperKliq

Pre-Workout: Repeat Explosives – HSPU; 15 sec AMRAP EMOM x 7-10

Post-Workout:

5 Rounds x

6 Kipping C2B

15 GHD Sit Ups

2 Rope Climb – legless as much as possible

The Elite

Pre-Workout:

10 Rounds for Time

5 Strict HSPU

3 Muscle Ups

1 Power Clean and Jerk @ 225/155

Post-Workout:

“AJ Styles” (from Bullet Club)