04Aug2017

3
Aug

04Aug2017

CrossFit Reality – CrossFit

Program A

Push Press (3×5 +10s hold at top of the last rep @ 50% of CnJ)

Front Squat + Jerk (4(1+2) 1 Front Squat + 2 Jerks @ 70%)

1 Front Squat + 2 Jerks

Metcon

Metcon (AMRAP – Reps)

12min EMOM

5 Burpees

10 WB

1 Squat Snatch, 135/95

Program B

Weightlifting

Snatch (5×2 @ 75% from blocks)

Bar should be at knee level

Accessory Work

Metcon (No Measure)

3 Rounds

8 DB box jumps, 40% of weight

8 Depth jumps, 80% of height

Metcon

Metcon (Time)

3 Rounds

40 cal ride

300m run

30 Ring rows

20 push ups