13Jun2017

CrossFit Reality – CrossFit

Weightlifting

Power Snatch (1×1 @ 75%)

Power Snatch (3×2 @ -20/10lbs)

drop down 20lbs if 75% is above 100lbs

Front Squat (1×3 @ 80%)

Front Squat (3×2 @ – 30/20lbs from first set)

Metcon

Metcon (AMRAP – Reps)

1. Tabata squat

Immediately followed by

4 Rounds

1min Max muscle ups

1min Max burpees
tabata score is lowest score in round.

Final score is tabata total plus all max effort reps

Program B

Weightlifting

Halt Clean (4×2 @ 75%)

Clean grip deadlift (1×3 @ 80% of deadlift)

Clean grip deadlift off of your deadlift 1RM

Clean grip deadlift (2×5 @ – 80/60lbs)

Clean grip deadlift off of your deadlift 1RM

Gymnastics

Metcon (No Measure)

3 Rounds

30s plate twists

30s v-ups

60s plank

Then:

5 Rounds

10s negative pull up

5 Single bar dip

30s Frog stand

10s Negative body lever single leg

Metcon

Metcon (Time)

150 cal airdyne