16Aug2017

15
Aug

16Aug2017

CrossFit Reality – CrossFit

Program A

Weightlifting

Plyometric Snatch (5×2 @60% + 10-15lbs)

Plyometric snatch: Place 25lbs green plates or 15lbs rubber plates just outside of your feet. You will jump up on the plates and execute a full snatch.

Back Squat (5×3 @ 80% + 15 – 20lbs)

Metcon

Metcon (Time)

3 Rounds

25 Burpees to plate

20 KB Swings, 53,35

15 KB Goblet squats, 53/35

10 KB Snatches, alt, 53/35
Use a 35# or 45# plate for burpees

Program B

Weightlifting

Clean (3×3 Clean @ 80% + 5-10lbs)

Metcon (No Measure)

3 Rounds

10 Barbell hip thruster

:45s ISO back ext

Metcon

Metcon (Time)

5 Rounds

400m run

40 Mtn climbers

20 push ups