01Jul2017

31
Jul

01Jul2017

Announcements

Skills W/Coach Rob This Saturday(08/05)!
Double Under Clinic 0900-1000
Muscle Up Clinic 1000-1100
*You will need to bring your own jump rope. You can purchase one at the gym for $30 on Saturday and we can fit it for you. Or, you can buy one out on town and bring it with you.

CrossFit Reality – CrossFit

Program A

Weightlifting

Clean and Jerk (4×2 @ 70%)

Metcon

Metcon (Time)

1000m Row

Then

12,9,6,3

DB Thrusters, 50/35lbs

Burpees

Then

1000m Row

Program B

Weightlifting

Snatch Stage Pull (5×2 @ 60%)

Raise the bar to Pos 2 above the knee – hold 1s, raise the bar to power position – hold 1, then pull and catch in full squat.

Deadlift (1×5, AHAP)

Metcon (No Measure)

3 Rounds

10 Pendlay row

10 HSPU, strict

Metcon

Metcon (Time)

4 Rounds

500m Row

50 Push ups