03JUL18

2
Jul

03JUL18

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

Group PWR CL FROM PWR POS warm up

Weightlifting

Hang Power Clean (Establish a heavy single)

Introduce PWR CL PWR POS:

10 Minutes of Drills, if athletes are >6MO CF & have adequate technique they will go from hang position.

10 Minutes to Establish a heavy single, This will be the basis for our working weights.

Metcon

Metcon (Time)

6 Rounds For Time:

10 Front Squats (95/65)

7 Ring Dips

5 Bar over Burpees

SCALED OPTIONS:

FRONT SQUAT WEIGHT: (75/55) (45/35)

DIPS: BOX DIPS