7
Jan
08JAN19
CrossFit Reality – CrossFit
Warm-up
Warm-up (No Measure)
Run 800m
3 RNDS:
20 4-Count Mountain Climbers
20 Jumping Jacks
10 Burpees
THEN:
Group Barbell Warmup and Clean overview
SKILL DEVELOPMENT
Warm-up (No Measure)
Clean Progression:
1.) Power Clean from Power Position
2.) Hang Power Clean
3.) Touch and go Power Clean
4.) Power Clean
5.) Power Clean + Front Squat
6.) Squat Clean
Metcon
Elements Day 5 – Cleans (AMRAP – Rounds and Reps)
AMRAP 15
200m Run
10 Hang Power Cleans
15 Abmat Situps
Hang Power Cleans May use weight on bar if athlete has the ability to control the technique*