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.