29JUL19

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

Double Under Practice:

5:00 of working on them, if you have them try TRIPLE UNDERS!

21-15-9 w/barbell

front squats

bent over rows

push jerk

Weightlifting

Power Clean (5-10-15, 5-10-15 @50%)

Minutes 0-1- 5 reps

Minutes 1-2:30- 10 reps

Minutes 2:30-4:30- 15 reps

Minutes 4:30-5:30- 5 reps

Minutes 5:30-7:00- 10 reps

Minutes 7:00-9:00- 15 reps

*The focus here is to work on your technique through the full power clean movement. Make sure you hit the power position before takeoff each lift and work on your touch n go barbell cycling skills!

Metcon

Metcon (2 Rounds for reps)

AMRAP 6:

8 ALT Lunges w/KB (1.5/1.0)

10 Push ups

*Rest 2:00*

AMRAP 8:

10 KB Goblet Squats (1.5/1.0)

10 ABMAT Sit-ups
Each AMRAP is scored as 1 round in reps:

RND 1 is REPS during AMRAP 6

RND 2 is REPS during AMRAP 8