19Jan17

18
Jan

19Jan17

CrossFit Reality – CrossFit

Weightlifting

Snatch Complex – Chinese high Pull + Snatch (5×1 @ 70% + 10-20lbs)

1 Chinese High Pull and then lower the bar to the power position.

Use a 2 sec eccentric to lower the bar to the knee. Pause for a 1 sec isometric hold. Use a 3 sec eccentric to lower the bar from the knee to the floor. Execute a Snatch.

Metcon

A: Metcon (AMRAP – Reps)

3min

Max DUs

B: Metcon (AMRAP – Rounds and Reps)

9min AMRAP

15 toes-to-bars

10 deadlifts (115 / 75 lb.)

5 snatches (115 / 75 lb.)
Start immediately after 3min AMRAP of DUs