12Jul2017

11
Jul

12Jul2017

CrossFit Reality – CrossFit

Program A

Weightlifting

1.: Bench Press (3×1,2,2 @ 90% then – 40/30lbs)

Weightlifting

2.: Romanian Deadlift (3×10, AHAP)

Superset with DB split squats (5 each leg). Elevate rear leg on small box. Step out into a lunge position. Descend until front leg is at 90 degrees

Metcon

Metcon (AMRAP – Rounds)

3 Rounds:

3 min AMRAP of:

5 Front Squats, 95/65lbs

5 Push Presses, 95/65lbs

5 Bar Facing Burpees

1min rest between Rounds
Treat this as one 9min AMRAP. Pick up exactly where you left on in the previous round.

Program B

Weightlifting

Snatch (6×1 Snatch wave, 80,85,90%, 88,92,96%)

record your heaviest weight

Clean and Jerk (5×1 @ 85%)

Gymnastics

Metcon (No Measure)

5 Rounds

8 Strict C2B pull Ups

15s Ring support holds, at the top

15s Hanging L-sit, bar or rings