18
Dec
19THU19
CrossFit Reality – CrossFit
Warm-up
Warm-up
Bench press warm up (No Measure)
2 Rounds:
200m Run, Bike, or Ski
10 Inchworm push ups
15 Ring Rows
5 Burpees
15 Air Squats
15 Banded pull aparts
Front Squat Warm Up (No Measure)
2 Rounds:
200m Run or Row or Ski
50′ Burpee Broad Jumps
15 Air Squats
30 Sec Banded Tricep Stretch (Lean into)
50’ crab walk
Weightlifting
Weightlifting
Bench Press (E2:30 x 5 – 10RM )
10 reps every set
Build up to a heavy for the day
Power Clean (E2min x 5 – 3RM )
3 reps every round
Build to a heavy for the day
Metcon
Metcon
Metcon (Time)
For time
40-30-20-10
Deadlifts 155/115
Push ups
Toes to bar
Metcon (AMRAP – Reps)
Emom x 15
40 sec on / 20sec off
1 – 40 sec ski – cals
2 – 4 bar muscle ups
3 – 40sec amrap hs walk
4 – 40 sec air runner – cals
5 – 40 sec amrap sandbag cleans 150/100
Scales
– c2b pull ups
– kipping pull ups
– ring rows
– hs walk attempts
– bear crawls
score is total reps + cals + ft