13MAR18

12
Mar

13MAR18

CrossFit Reality – CrossFit


Warm-up

Warm-up (No Measure)

5:00 Working on Double Unders if you dont have em, 5:00 on row if you do (if you did RX 18.3 dont do this, jump on a rower/bike/or run for 5:00).

21-15-9w/barbell only

Push Press

Front Squats

OH Squats (PVC OPTIONAL HERE)

Group Warm up:

Split Foot Work

Snatch Warm up

Weightlifting

Split Snatch (5×3 @80% +15LBS)

Warm up to 80% of your 1RM set last week and then perform the 5 working sets of 3 reps TnG (from whatever position you’ve been doing every week, POWER POS, HANG, GROUND)

Metcon

Metcon (2 Rounds for time)

“3 Rounds For Time:

15 Deadlifts (225/185)

10 C2B Pull ups

Rest 1 MIN

3 Rounds For Time:

10 T2B

15 DB Thrusters (50/35)

*Each WOD is scored as its own separate round.”