30
Sep
01TUE19
CrossFit Reality – CrossFit
Warm-up
Shoulder Warm Up (No Measure)
3 Rounds:
200m Run
10 Kipping Bar Swings
15 Pass Throughs
10 OH PVC SQUATS
15 Banded Pull Aparts
Weightlifting
Single Arm Dumbell Press (E3min x 5 – 2RM )
– Build up to a heavy 2 Rep
– Can use legs
– Must be able to do both reps on both arms to count
– 2 reps on each arm per round
Metcon
Metcon (AMRAP – Rounds and Reps)
3 Min AMRAP
8 Hang Power Cleans 115/75
8 Bar Facing Burpees
2 min Rest
3min AMRAP
8 Hang Power Snatch 115/75
8 Chest to Bar Pull Ups
– Score is total rounds and reps
– Scale is kipping pull ups or jumping pull ups