CrossFit On Track – CrossFit
Metcon (No Measure)
Squat Clean
a. Skill work -> from high hang, practice on receiving position
b. Practice sets of 3 w/medium weight for 8-10 minutes
Power Clean + Jerk (5 reps EMOM x 10)
1 rep every 10 sec.
Focus is on consistincy in technique
Medium load, build if you can hold near perfect technique
Metcon (Time)
Meat Grinder
4 rounds for time
5 front squats (explosive)
10 tempo back squats (3 sec. negative, use lockouts or pauses sparingly)
20/15 cal assault bike sprint
rest 2 min.
Use a weight that keeps your front squat under control
Metcon (No Measure)
Post WOD
Pick 1 or 2
a. Muscle up skill drills x 8-10 min.
b. Double under practice x 5-8 min.
c. Run 1 mile w/a vest
d. 10x Heavy sled push – 50′ increments, 30-60 sec.