CrossFit On Track – CrossFit

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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