03Aug2017

2
Aug

03Aug2017

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

Snatch (3×2 Snatch @ 80%,84%,86%)

Metcon

Metcon (AMRAP – Rounds and Reps)

3x 6min AMRAP

2 Ring Dips

10 DUs

4 Ring Dips

20 DUs

6 Ring Dips

30 DUs

Rest 1 min between 6min AMRAPs
Pick up exactly where you left off in the AMRAP. Score is total number of rounds and reps in the 18 minutes of work.

Program B

Weightlifting

Clean and Jerk (3(2+1) CnJ @ 84%)

3 sets of 2 cleans + 1 Jerk

Accessory Work

Metcon (No Measure)

3 Rounds

10 Wide grip pull ups

10 DB Box jumps