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)