10
Jul
11Jul2017
CrossFit Reality – CrossFit
Program A
Weightlifting
Shoulder Press (4×3 @ 50% of your 1RM CnJ)
Superset this with 10 bent over rows, AHAP
Metcon (No Measure)
5 Rounds
10 Ring Dips
20s hollow hold
20s superman hold
Metcon
Metcon (Time)
40 Box Jumps overs (24/20)
30 T2B
20 HSPU
10 CnJ, 185lbs/125lbs
Program B
Weightlifting
Clean from blocks (4×2 @ 75%)
Set blocks high enough for the barbell to sit just above the knee.
Front Squat (3×1,1,1 @ 90% then – 30/20 for remaining 2 singles)
Metcon
Metcon (Time)
150 cal airdyne
Every 2min 5 burpees