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