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