CrossFit On Track – CrossFit

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Metcon (No Measure)

Repeat Explosives

Pull-ups / C2B / Bar MU

12 Sec AMRAP EMOM x 9

Progression:

Sets 1-3: Pull-Ups

Sets 4-6: C2B

Sets 7-9: BMU
Advance at this rate IF you’re filling the 12 sec. + feeling good

If you don’t have a skill, relegate to strict pull-ups / ring rows

DIY (Time)

20 min cap

Buy-In:

RX+: 20 MU

RX: 30 C2B + 20 ring dips (partition at will)

Sc: 20 strict pull-ups + 30 push-ups (partition at will)

7 rounds

1 Power clean & Jerk @ 205/145

3 Power cleans

5 Front squats

Cash-out: same as buy-in

Metcon (No Measure)

CONDITIONING

EMOM X 12

Min 1: AMRAP DB Snatch

Min 2: AMRAP Box Jump Overs

Min 3: Medium Pace Assault Bike
Targets:

DB Snatch: 20-30

BJO: 20-30

Assault Bike: 12-15 cals

Metcon (No Measure)

Pull-Up Negatives:

3×3 20-second negative
Rest 1 min. between sets

Don’t rest between reps