05Jul2017

4
Jul

05Jul2017

CrossFit Reality – CrossFit

Weightlifting

Halt Snatch (1×1 halt snatch @ AHAP)

Pull weight from floor, pause for 1s at the knee. Then execute snatch

Front Squat + Thruster (1×1 @ AHAP)

2 front squat + thruster

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP of:

10 Push Presses, 115lbs / 75lbs

10 KB Swings, 55lbs / 35lbs

10 Box Jumps, 24″ / 20″

Program B

Overhead Walking Lunge (4×8 @ 50% + 10lbs of CnJ)

Clean grip OH walking lunge

Gymnastics

Metcon (No Measure)

5 Rounds

5 chin up negatives

5 XR ring dips

5 kip ext

30s single arm plank

Metcon

Metcon (Time)

3 Rounds

1000m row

50 push ups

100 double unders