CrossFit On Track – CrossFit

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Metcon (Weight)

Tempo Back Squat

4×15

3 sec. descent

no pause at top

use 50-60% of 1 RM, but heavier than last time.

Metcon (No Measure)

10 min. for quality

10-15 Romanian Deadlift @ medium wt

20 alt. reverse lunge w/DB

Metcon (Time)

8 rounds for time

12 pull-ups (RX) / C2B (RX+)

100m Run (to dumpster and back)

Metcon (No Measure)

Accessory / Skill

Pick 1 or 2 things to develop

1. Double under practice x 5-10 min.

2. Box jumps for conditioning

–8-10 min, sets of 15

3. Step ups

–for weight (db) or balance

–5-8 sets of 6 per side

4. Snatch Skill

–3 reps (power or squat)

–EMOM x 10 @ medium wt (50-70%)