28
Jul
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