25APR18

23
Apr

25APR18

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

5 Minutes of Double under work

2 Rounds:

10 Jefferson curls (barbell)

10 inchworms

10 romanian Deadlifts

THEN:

Hang Power Snatch + OH Squat Group Warm up

Weightlifting

Deadlift ( 5×3 @ 70% + 30LBS)

Warm up to 70% Then add 30lbs and perform your 5×3. 15 minutes total

Metcon

Metcon (Time)

3 Rounds For Time:

5 Hang Power Snatches (135/95)

10 Box Jumps (30/24)

15 OH Squats (135/95)
SCALED VERSIONS:

Weights are the same for bost movements, you can use only one bar:

(95/65) or (75/55)

Box Height: (24/20) or (20/12)