CrossFit Reality – CrossFit
Tall Jerk (3×2 @ 50%)
Begin in a good front rack position for a jerk.
Use the legs to dip and then drive the weight off the shoulders but pause at the eyes.
Hold the bar at this position for a second or two
Then use the arms to drive the body down into the split.
Clean (1×1 @ AHAP)
Metcon (AMRAP – Rounds and Reps)
Crossfit Mainsite WOD:
Complete as many rounds as possible in 20 minutes of:
10 Turkish get-ups, 50-lb. dumbbell
Muscle snatch + Snatch balance (3x 2 Muscle Snatch + 2 Snatch Balance @ 60%)
Muscle snatch: Lift the bar from the floor. Extend the hips and squeeze the quads and glutes. Accelerate the bar with the arms. Finish fully extended.
Snatch balance: With bar on the shoulders and feet in a jumping stance. Dip, drive the bar up, move the feet out and down as you drive under the bar into a full overhead squat.
Front Squat (3×1 @ 80% + 10-20lbs)
Metcon (No Measure)
3×10 plate sit ups
3×10 isometric back ext
Double band hip thrust (3×20)
Shoulders on the box band around knees and band over the hips
Deadlift (2×8, AHAP)
Banded standing hip abduction (2×20)