05JAN2016

4
Jan

05JAN2016

CrossFit Reality – CrossFit

4.0 (No Measure)

2 Rounds

400 m Run

20 Flutter Kicks

10 V-Ups

5 Burpees

4 Position Snatch

5 sets of: 4-Position Snatch

Position 1: High Hang (pockets) –

Knees unlocked, shoulders slightly

over the bar, bar at hips, weight in

ball of foot.

Position 2: Mid Thigh –

Chest up, shoulders over the bar,

bar just above the knee, weight in

ball of foot.

Position 3: Low Hang (below knees)

Vertical shins, chest as high as possible,

weight in ball of foot

Position 4: Full Snatch (from the floor) –

looking to hit all the position throughout the lift.

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 Push Press (115/85)

10 KB Swings (53/35)

10 Box Jumps (24/20)

RX+

Push Press: (135/95)

KB Swing: (70/53)