145MAR18

14
Mar

145MAR18

CrossFit Reality – CrossFit


Athlete: Rick H

Warm-up

Warm-up (No Measure)

Run 800M

15-10-5 w/BB

Hang Power Clean

Good Mornings

Romanian DL’s

Core Work:

7 Rounds

:30 Deadbug Hold

:30 rest

Group Split Clean Warm up

Weightlifting

Split Clean (5×3 @80% +15lbs (5lbs more than last week))

Warm up to 80% of your 1RM set the first week and then perform the 5 working sets of 3 reps TnG

Metcon

Metcon (Time)

For Time: (15MIN CAP)

100 sit ups

100 push ups

100 body rows

100 SINGLE UNDERS

*This is pay back from all of those who can’t do double unders! Also, this is the recovery workout before the 18.4 (NETFLIX & CHILL), you may break these up into whatever sets you want.