16
Oct
17OCT18
CrossFit Reality – CrossFit
Warm-up
Warm-up (No Measure)
5×5 w/barbell:
muscle cleans
hang power cleans
front squats
Group warm up with weight
Weightlifting
Hang Power Clean (5×3 @60% + (WK5 Below Knee))
+20lbs if Less Than 135lbs
+40lbs Greater Than 135lbs
*If less than 6mo CF Hang power clean right above knee, focus on the transition through the power position.
Metcon
Metcon (Time)
21-15-9
Overhead Squats (95/65)
Pull ups