27
Jan
28TUE20
CrossFit Reality – CrossFit
Warm-up
Shoulder Warm Up (No Measure)
2 Rounds:
200m Run
10 Kipping Bar Swings
20 sec Bar Hang
15 Pass Throughs
50′ OH PVC Walking Lunge
10 Ring Rows
8 Burpees
Weightlifting
Shoulder Press (WK2: 5×5 @ WK1 Weight +)
2RM < 50LBS= + 5LBS
2RM < 100LBS= + 10LBS
2RM < 150LBS= + 15LBS
2RM < 200LBS= + 20LBS
2RM < 250LBS= + 25LBS
2RM < 300LBS= + 30LBS
Metcon
Metcon (Time)
3 Rounds
20/17 Cal Bike
10 Clean & Jerks
10 Toes to bar
10 Power Snatch
Pick 1 weight and use it for both movements.
-Scale for toes to bar is kipping leg raise, knee raise or v-ups