20WED19

19
Nov

20WED19

CrossFit Reality – CrossFit

Warm-up

Gen Warm up (No Measure)

2 rounds

5 Burpees

50′ Drinking Birds

10 Alt Box Step Ups

20 sec Handstand Hold

50′ Worlds Greatest Stretch

10 Air Squats

Weightlifting

Hang Snatch Complex (E2min x 5 – 3 Reps)

1 hang power snatch

1 hang mid squat snatch

1 hang squat snatch
Gradually going down in the squat with each snatch

Build to a heavy

Metcon

Metcon (Time)

3 Rounds for time

20 Alt DB Snatch 50/35

20 Burpee Box Jump Overs 24/20

20 Toes to Bar
-Scale is kipping straight leg raises

-Hanging knee raise

-No V-up or AB mat sit ups unless injured