13
Jul
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