05MAR18

4
Mar

05MAR18

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

5:00 Practicing T2B Kip, if you have them work on strict T2B controlled descent on the way down.

Shoulder ABC’s with 5lb plates

5:00 of hollow holds/dead bugs

(:40 on :20 doing air squats)

PVC Snatch Warm up

Weightlifting

Back Squat (5×4 @80-85%)

Warm up to 80-85% and do 5×4 at the same weight, this is meant to be less intense than the EMOM from last week.

Metcon

Metcon (Time)

For Time:

Row 500m Sprint

15 Squat Snatches (135/95)

15 Squat Cleans

12 Power Snatches

12 Power Cleans

9 Hang Squat Snatches

9 Hang Squat Cleans

6 Hang PWR Snatches

6 Hang PWR Cleans
ALL THE LIFTS