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