17
Oct

18OCT18

CrossFit Reality - CrossFitSKILL DEVELOPMENTDouble Under Skills (No Measure)DU practice for 5-7 Minutes -Tabata Style -ME for 2:00 2x -Coaches choiceWarm-upWarm-up (No Measure)21-15-9: Push ups Jumping…

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16
Oct

17OCT18

CrossFit Reality - CrossFitWarm-upWarm-up (No Measure)5x5 w/barbell: muscle cleans hang power cleans front squats Group warm up with weightWeightliftingHang Power Clean (5x3 @60% + (WK5 Below…

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14
Oct

15OCT18

CrossFit Reality - CrossFitWarm-upWarm-up (No Measure)Full body warm up: DROM Top to bottom Shoulders ABC's Warm up to front squat weightWeightliftingFront Squat (5x3 @ 60% +…

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11
Oct

12OCT18

CrossFit Reality - CrossFitWarm-upWarm-up (No Measure)21-15-9 w/bb Hang power snatch push ups sit ups Followed by: Group Snatch Warm upWeightliftingHang Power Snatch (5x3@60%+ (below knee))+15lbs if…

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10
Oct

11OCT18

CrossFit Reality - CrossFitSKILL DEVELOPMENTDouble Under Skills (No Measure)DU practice for 5-7 Minutes -Tabata Style -ME for 2:00 2x -Coaches choiceWarm-upWarm-up (No Measure)A game of chance!…

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09
Oct

10OCT18

CrossFit Reality - CrossFitWarm-upWarm-up (No Measure)Group Clean Warm up: Focus on transition from below knee to above knee in progression. Gradually warm up to weight for…

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08
Oct

09OCT18

CrossFit Reality - CrossFitSKILL DEVELOPMENTPull up Skill Work (No Measure)Pull up Skill Work: 5-7 Minutes before warm up Kip Drills (Forward C-->Backward C) Bar Hops Strict…

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07
Oct

08OCT18

CrossFit Reality - CrossFitWarm-upWarm-up (No Measure)Front Squat Warm up: Mobility for rack position Front Squat and Lower Lumber warm up + hamstringsWeightliftingFront Squat (5x3 WK4)BASED ON…

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06
Oct

07OCT18

CrossFit Reality - CrossFitWeightliftingBack Squat (1x1 in 10MIN followed by 1xME at 60% of that)Back Squat (1xME @ 60% of Daily 1RM)Deadlift (1x1 Daily 10MIN to…

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04
Oct

05OCT18

CrossFit Reality - CrossFitWarm-upWarm-up (No Measure)Group snatch warm upWeightliftingHang Power Snatch (5x3@60% + (below knee))Week 3MetconGrace (Time)For Time: 30 Clean and Jerks, 135# / 95#

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