05Sep2017

CrossFit Reality – CrossFit

Program A

Metcon

25min cap

C: Metcon (Time)

“Competitor”

3 Rounds

30 Calorie ride

30 Dumbbell Snatch 75/45lbs

30 Pull Ups

P: Metcon (Time)

“Performance”

3 Rounds

30 Calorie ride

30 Dumbbell Snatch 45/35lbs

30 Pull Ups

F: Metcon (Time)

“Fitness”

4 Rounds

30 Calorie row

30 Dumbbell Snatch, 25lbs

30 Ring Rows

Weightlifting

3 Push Presses + 1 Push Jerk (4×1 @ 60% + 10-15lbs)

3 Push Presses + 1 Push Jerk

Program B

Weightlifting

Snatch from blocks (5×2 @ 75% + 5-10lbs)

Snatch from blocks. Barbell should be at the knee

Accessory Work

Metcon (No Measure)

3×10 GHR

3×10 Reverse hyper