CrossFit On Track – CrossFit
Back Squat (CAT Squat Method
– 2 x reps to failure
+
– 2 x 15-20 reps @ 80% of CAT squat weight)
Use the weight you used in previous CAT Squat attempts. It should be around 65-75% of your 1RM, but focus on progress from previous attempts. If you were able to do 15 or more reps on a previous attempt, increase the weight by 5%
Triple Lizzy (3 Rounds for time)
8 min Window x 3
1st Window:
15-12-9
Power Clean @ 135/95
Bar-Facing Burpee
2nd Window:
12-9-6
Power Clean @ 165/115
Burpee to Toes to Bar
3rd Window
9-6-3
Power Clean @ 185/135
Burpee to Bar Muscle Up
