01FRI19

31
Oct

01FRI19

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

For 15 min

10 Cal bike

10 Sumo Inchworm Push ups

10 alt Box Step ups

10 Barbell Hang Squat Clean

10 Push or Split Jerks

6 Alt Pistols
Barbell Hang Cleans are Below the Knee

Warm-up (No Measure)

For 5 Mins

1 Front Squat into

1 Jerk (split or push)
Build up to your 1RM Clean & Jerk Weight

Metcon

Crossfit Games Open 20.4 (Ages 16-54) (Time)

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes
Scaled (Ages 16-54)

♀20-in. box, 14-lb. medicine-ball step-up,

C&J 35-55-75-95-115-135 lb.

♂ 24-in. box, 20-lb. medicine-ball step-up,

C&J 65-95-115-135-155-185 lb