17
Jul
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