14Jul2017

CrossFit Reality – CrossFit

Program A

Weightlifting

1: Snatch (6×1 @ 80%)

2: Clean and Jerk (3×1,1,1 @ 85% then -30/20lbs)

Metcon

Lvl 1: Metcon (AMRAP – Reps)

2min AMRAP

Ring Muscle ups
1min Transition to next metcon

Lvl 2: Metcon (AMRAP – Reps)

2min AMRAP

C2B
1min Transition to next metcon

Metcon (Time)

50 Wallballs 20/14lbs

50/35 Calories Ride

50 Power Snatch, 75/55lbs

Program B

Weightlifting

Back Squat (3×3,3,3 @ 80% then -30/20/10lbs)

Gymnastics

Metcon (No Measure)

5 rounds

Ring Complex: 2 strict ring pull ups, 2 strict MU, 2 strict dips.

10 Ring push ups

20sec Hollow rock

20sec Arch rock