22
Oct
23OCT18
CrossFit Reality – CrossFit
SKILL DEVELOPMENT
Pull up Skill Work (No Measure)
Pull up Skill Work:
5-7 Minutes before warm up
Kip Drills (Forward C–>Backward C)
Bar Hops
Strict Pull Ups
Pull up Negatives
ADV. Work on butterfly
Warm-up
Warm-up (No Measure)
Dynamic Shoulder warm up
Split jerk foot work drills
Weightlifting
Split Jerk (5×[email protected]% + (wk6))
BASED ON 1RM:
+25lbs if <100lbs
+40lbs if <200lbs
+55lbs if <300lbs
+70lbs if <400lbs
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete 1 Round Every 2:30 Until Failure:
15 Thrusters (75/55)
30 Abmat Sit ups
score is total completed rounds, plus the reps of the final round.