18
Jun
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