CrossFit On Track – CrossFit
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
