19May2017

CrossFit Reality – CrossFit

Weightlifting

Partial Squat (3×10 @ 55% + 5-10lbs)

Descend into your normal squat depth then ascend to just before lock out. Do not fully lockout at the top. There will be a slot angle remaining at the hip. This should be continual movement across the 10 reps.

Metcon

RX: Metcon (Time)

Partner WOD

3 rounds

20 deadlift, 275/195

15 synchro burpees over bar

20yd’ Handstand walk

Int: Metcon (Time)

Partner WOD

3 rounds

20 deadlift, 205/145

15 synchro burpees over bar

20 Handstand push ups

Fun: Metcon (Time)

Partner WOD

3 rounds

20 deadlift, 135/95

15 synchro burpees over bar

20 synchro HR push ups