13Jul2017

12
Jul

13Jul2017

CrossFit Reality – CrossFit

Program A

Weightlifting

1.: Clean grip deadlift (3×1,3,3 @ 120% of CnJ then – 40/30/20lbs)

Assume a clean stance and grip. Use hook grip and execute a pull to a fully upright position

2.: Push Press (4×3 @ 65% of 1RM Push press)

Metcon (No Measure)

3 Rounds

10 GHD hip ext

10 leg raises
Do these in between your push press sets

Metcon

Metcon (Time)

Partner WOD

For Time:

100 Push ups – one athlete works at a time

2 Rope climbs, 15/12 – each athlete must do at least 1

90 Kettlebell swings, 1.5Pood/1Pood – one athlete works at a time

4 Rope climbs, 15/12 – each athlete must do at least 1

80 Double-unders – – one athlete works at a time

6 Rope climbs, 15/12 – each athlete must do at least 1

70 Overhead squats (95/65lbs)- one athlete works at a time

Program B

Weightlifting

Power Snatch (3×1,2,2 @ 75% then – 30/20)

CEC Clean Complex: CEC + Low hang clean (4×1 @ 65%)

Raise bar to knees slowly (3s), lower bar to ground. Raise bar to knees, pause 1 second, then clean

Metcon

Metcon (Time)

6 Rounds

200m run

2min rest
Record the combination of your fastest and slowest split time.