CrossFit On Track – CrossFit
Power Clean (3-5 reps EMOM x 10; 1 rep ea. 10-15 sec.)
Deadlift (Tempo – 4 reps to fatigue)
5 sec ascent + descent
Overhand w/straps
Ideally, no belt
1 min. rest
Metcon (Time)
2 rounds for time:
3 rounds
15 TTB
9 Bar facing burpees
3 power cleans @ 185/125
-After 3 rounds, rest 3 min. and repeat 3 rounds
Metcon (No Measure)
Post WOD
Accessory:
Singl-leg Deadlift
-4×8-12 per leg w/DB or KB
Barbell Hip Thruster
4x 5x5x5
Every 5 reps, do a 5 sec. hold at a hip extended position
Side Plank w/hip kiss
-4x 5-10 per side