18Jul2017

CrossFit Reality – CrossFit

Program A

Weightlifting

Shoulder Press (4×3 @ 50% + 5lbs of your 1RM CnJ)

Superset this with 10 bent over rows, AHAP

Metcon (No Measure)

5 Rounds

10 Ring Dips

20s hollow hold

20s superman hold

Metcon

Metcon (Time)

1000m Row

then, 4 rounds of:

25 Pullups

7 S2O 135lbs/95lbs

Program B

Weightlifting

Clean from blocks (4×2 @ 75%)

Set blocks high enough for the barbell to sit just above the knee.

Front Squat (3×1,1,1 @ 90% then – 30/20 for remaining 2 singles)

Metcon

Metcon (Time)

150 cal airdyne

Every 2min 5 burpees