18NOV17

17
Nov

18NOV17

CrossFit Reality – CrossFit

Conditioning

Metcon (Distance)

Row Drill: UP

0:00 – 1:00 – Row then 7 pulls

1:xx – 2:00 – Row then 8 pulls

2:xx – 3:00 – Row then 9 pulls

3:xx – 4:00 – Row then 10 pulls

4:xx – 5:00 – Row then 11 pulls

5:xx – 6:00 – Row then 12 pulls
Row at moderate pace, the pull HARDEST (not fastest), then back to moderate pace.

Metcon

Metcon (Time)

12-10-8-6-4

Squat Snatch

DB Push Press (45/25)

Burpees
Start with empty barbell, add 10# each set

Weightlifting

Bench Press

Build to a heavy 3×5

Conditioning

Metcon (Distance)

Row Drill: DOWN

0:00 – 1:00 – Row then 12 pulls

1:xx – 2:00 – Row then 11 pulls

2:xx – 3:00 – Row then 10 pulls

3:xx – 4:00 – Row then 9 pulls

4:xx – 5:00 – Row then 8 pulls

5:xx – 6:00 – Row then 7 pulls