11
Jun
12Jun2017
CrossFit Reality – CrossFit
Weightlifting
A: 2 Cleans + 1 Jerk Complex (4×1)
4×1 2 Cleans + 1 Jerk @ 70%
Pause Back Squat (4×3 @ 75%)
3sec hold in the bottom
Metcon
Metcon (Time)
1 Round for time
100 DUs
25 Front Squats, 75/55lbs
100 DUs
25 S2O, 75/55lbs
100 DUs
Program B
Weightlifting
Push Press (4×3 Push Press @ 65%)
Superset push press with 4×8 yates row
Gymnastics
Metcon (No Measure)
5 Rounds
5 ring dips
5 wide grip pull ups
30s planks
5 Hanging V to L or L raises
Metcon
Metcon (AMRAP – Rounds and Reps)
20min AMRAP
800m run
50 abmat situps
50 back extensions