CrossFit On Track – CrossFit

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Warm-up (No Measure)

6 min x

12 KB Swings

6 Box Step Ups per leg

3 Box Jumps

+

4 min x

3 Deadlift

3 Hang High Pull

3 Power Clean

3 Shoulder to Overhead

3 Power Clean to Overhead

– empty barbell

Power Clean & Jerk Workout

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)

Metcon (Time)

6 Rounds for Time:

40 Double Unders

25 Wall Ball

10 Burpees