06MAR18

5
Mar

06MAR18

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

5:00 Working on Double Unders if you dont have em, 5:00 on row if you do.

3 Rounds:

5 Pull up negatives (4 seconds down, you may jump to the top to start each rep)

10 pass throughs

Group Warm up:

Footwork drills for split snatches

General Snatch warm up

Weightlifting

Split Snatch (5×[email protected]% + 10lbs)

Warm up to 80% of your 1RM set last week and then perform the 5 working sets of 3 reps TnG

Metcon

Metcon (Time)

“EOMOM 8: 300m sprint

Then directly into:

21 DB Thrusters (50/35)

3 Ring Muscle ups

18 DB Thrusters

5 Ring Muscle ups

15 DB Thrusters

7 Ring Muscle ups

Score is total time including first 8 minutes of sprints”

Scale for MU is:

A) 1 To 1Bar MU

B) 2 To 1 C2B pull ups

C) 3 To 1 Pull ups

D) 3 to 1 Body Rows PLUS PUSH UPS