12Jan17

11
Jan

12Jan17

CrossFit Reality – CrossFit

Weightlifting

Snatch Complex – Chinese high Pull + Snatch (5×1 @ 70%)

1 Chinese High Pull and then lower the bar to the power position.

Use a 2 sec eccentric to lower the bar to the knee. Pause for a 1 sec isometric hold. Use a 3 sec eccentric to lower the bar from the knee to the floor. Execute a Snatch.

Metcon

Metcon (Time)

4 Rounds

12 Strict HSPU

16 Alt Pistols

20 Pull ups

Immediately followed up by

4 Rounds

15 Deads, 155/105lbs

5 Snatch, 155/105lbs

15 Dips