18
Apr
20APR18
CrossFit Reality – CrossFit
Warm-up
Warm-up (No Measure)
Row 1000m (100m sprint then 100 easty to completion)
Coach led clean and front squat warm up
Hamstring Mobility (partner stretches)
Weightlifting
Front Squat (5×3 +15lbs)
Warm up to 80% of your 1RM, then add:
15lbs to that weight and perform your 5×3
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 9:
3 Deadlifts (275/225)
3 Hang Power Cleans (185/135)
5 Laterall Burpees
*Lateral burpee is one burpee over each bar laterally, so you do a burpee over deadlift bar, then over power clean bar =1
Scaled weights:
Deadlift (225/185) (135/95)
Hang Power Cleans (135/95) (75/55)