19Jun2017

CrossFit Reality – CrossFit

Weightlifting

A: 2 Cleans + 1 Jerk Complex (4×1 @ 70% + 5lbs)

4×1: 2 Cleans + 1 Jerk

Pause Back Squat (4×3 @ 75% + 5-10lbs)

3sec hold in the bottom

Metcon

Metcon (Time)

21,15,9,6,3

Alt DB Snatch, 75/45

Burpees

Program B

Weightlifting

Push Press (4×3 Push Press @ 65% + 5lbs)

Superset push press with 4×8 yates row

Gymnastics

Metcon (No Measure)

5 Rounds

5 ring dips

5 wide grip pull ups

30s planks

5 Hanging V to L or L raises

Metcon

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

800m run

50 abmat situps

50 back extensions