CrossFit On Track – CrossFit
Quickly build to a difficul 3-rep
50 Power Cleans for Time
-Every 2 min, you can decrease the weight if you’re falling behind 10 reps per 2 min. pace
– Stay as heavy as you can
-Cap = 14 min.
-Target weight is top end of your 5-rep builds
STIMULUS: Good reps, control, more volume w/your heavier loads, 1 rep per 10 sec.
Metcon (AMRAP – Rounds and Reps)
LEG COMPLEX – 18min x
5 front squat
10 tempo back squat
100′ walking lunge w/DBs (optional)
Rest ~1 min.
-Take barbell from rack
-Target wt is ~50-60% 1RM Back Squat
-Tempo is a long 3-count down, no pause at top
STIMULUS: Don’t stop until each set is done.
Metcon (No Measure)
EMOM x 16
Odd Min: 10-15 Push Press @ 135/95
Even Min: 20-40 sec Assault Bike
Odd: Unbroken TnG
Even: SPRINTS! Burn up quads and bring the lactic acid for about 10 sec.