CrossFit On Track – CrossFit

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Power Clean (3-5 reps EMOM x 10)

as singles

medium to heavy weights

Deadlift (4 sets to fatigue)

Tempo; 5s up/5s down

Heavier than last weak

Dbl overhand, no belt, straps are fine

1 min. rest

Metcon (Time)

For time:

30 C2B

15 OH Squats 135/95

20 C2B

10 OH Squats

10 C2B

5 OH Squats
Int 1:

15-10-5

C2B

OH Squat 115/75

Int 2:

30 pull-ups

15 OHS 115/75

20 pull-ups

10 OHS

10 pull-ups

5 OHS

Sc:

30-20-10

Ring Row

Goblet Squat @ 55/35

Metcon (No Measure)

Strength

Pendlay Row

5×6-8; very heavy – use straps

Between sets, do 10-15 DB Strict Press

4x

10-15 High Angle DB Row

8-15 DB Bicep Curl

3x

21s Bicep Curl w/EZ Bar

7 bottom

7 top

7 full

Banded pull apart series (7 reps) after each set

Metcon (No Measure)

Conditioning

Rowing: 10 rounds

40 sec. all out

20 sec rest

10 min. x

20 KB Swing

15 Ring Rows

Max Effort HS Hold