23
Oct
24OCT18
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×[email protected]% + (WK6))
+25lbs if Less Than 135lbs
+50lbs 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)
5-4-3-2-1:
DL (315/235)
Ring Muscle Ups
HSPU
SCALED OPTIONS:
DL (225/185)(165/125)(135/95)
Ring MU=BAR MU=C2B Pull ups = Pull ups = 3to1 Ring Rows
HSPU=2 to 1 Push ups