CrossFit On Track – CrossFit
Deadlift
2×10 @ 20-30%
5×12 @ 50%
1@15 @ 60%
Metcon (No Measure)
Skill: TTB
6 minutes skill work
+
Repeat explosives
18 sec AMRAP EMOM x 4
Metcon (Time)
5 rounds for time
X toes to bar
2x 50′ shuttle run
15 DB shoulder to overhead
2x 50′ shuttle run
TTB: Scale to a movement that you can fill the 18 sec repeat explosives + use the rep # you got in your worst round.
S2OH: Scale to a weight that is tough to hit 15 unbroken when fresh
Metcon (No Measure)
Post WOD (pick 1 or 2)
a. 10->1
Bench Press @ BW or 70%
Strict pull-up
b. 3-4 rounds
6 bench press @ 80-85%
12 ring dips
18 push-ups
rest 2 minutes
c. Bench Press
3×5 all heavy
+
3x max reps heavy ring dips
*between sets do 25 abmat situps
d. 100 GHD situps for time
