1
Oct
02OCT18
CrossFit Reality – CrossFit
Warm-up
Pull up Skill Work (No Measure)
Pull up Skill Work:
5-7 Minutes before warm up
Kip Drills (Forward C–>Backward C)
Bar Hops
Strict Pull Ups
Pull up Negatives
ADV. Work on butterfly
Warm-up (No Measure)
Split Jerk Group Warm Up:
Focus on footwork and maintaining vertical torso
Weightlifting
Split Jerk (5×3 @ 60% + )
BASED ON 1RM:
+10lbs if <100lbs
+20lbs if <200lbs
+30lbs if <300lbs
+40lbs if <400lbs
Metcon
Metcon (3 Rounds for reps)
Three 6:00 Rounds:
400m Row
20 Thrusters (95/65)
ME HANG PWR SNATCHES (95/65)
Score is total Hang Power Snatches
SCALED OPTIONS:
Weights (75/55)(55/45)(45/35)