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)