18
Jul
19Jul2017
CrossFit Reality – CrossFit
Program A
Weightlifting
1.: Bench Press (3×1,2,2 @ 90% + 10lbs then – 40/30/20/10lbs)
Weightlifting
2.: Romanian Deadlift (3×10, AHAP)
Superset with DB split squats (5 each leg). Elevate rear leg on small box. Step out into a lunge position. Descend until front leg is at 90 degrees
Metcon
Metcon (AMRAP – Rounds)
10 min AMRAP:
10 Overhead Squats, 95/65lbs
10 Ring Dips
25 double unders
Program B
Weightlifting
Snatch (6×1 Snatch wave, 80,85,90%, 88,92,96%)
record your heaviest weight
Clean and Jerk (5×1 @ 85%)
Gymnastics
Metcon (No Measure)
5 Rounds
8 Strict C2B pull Ups
15s Ring support holds, at the top
15s Hanging L-sit, bar or rings