12
Jun
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