20
Dec
21Dec16
CrossFit Reality – CrossFit
Weightlifting
A: Snatch (1×1 @ 97% then drop to 50% for a 3×5,10,15)
3×5,10, 15 =
1×5 TnG Snatch @ 50%
1×10 TnG Snatch @ 50%
1×15 TnG Snatch @ 50%
B: Back Squat (1×1 @ 97% then 2×5 drop set – 45/-35/-25lbs)
-45lbs if 90% is above 300lbs
-35 if 90% is between 200 and 299lbs
-25 if 90% is between 100 and 199lbs
Metcon
Metcon (AMRAP – Rounds and Reps)
7min AMRAP
60 Bar-facing burpees
30 Overhead squats (115lbs/75lbs)
10 Muscle-ups