07Dec16

6
Dec

07Dec16

CrossFit Reality – CrossFit

Weightlifting

A: Snatch (1×1 @ 92% then drop to 50% for a 3×5,10,15)

3×5,10, 15 =

1×5 TnG Snatch @ 50%

1×10 TnG Snatch @ 50%

1×15 TnG Snatch @ 50%

B: Back Squat (1×1 @ 92% then 2×5 drop set – 45/-35/-25lbs)

-45lbs if 90% is above 300lbs

-35 if 90% is between 200 and 299lbs

-25 if 90% is between 100 and 199lbs

Metcon

Metcon (Time)

5 Rounds – 9min Cap

1 10′ Legless Rope Climb

7 Thrusters, 135/95lbs