21Jul2017

20
Jul

21Jul2017

CrossFit Reality – CrossFit

Program A

Weightlifting

1: Snatch (6×1 @ 80% + 5-10lbs)

2: Clean and Jerk (3×1,1,1 @ 85% + 5-10lbs then -30/20lbs)

Metcon

Lvl 1: Metcon (AMRAP – Rounds and Reps)

10min AMRAP

20cal Bike

5 muscle ups

20 DUs

1 Rope Climb, 15/12

10 HSPU

Lvl 2: Metcon (AMRAP – Rounds and Reps)

10min AMRAP

20/15cal Bike

5 C2B

10 DUs

1 Rope Climb, 10′

10 Push ups

Program B

Weightlifting

Back Squat (3×3,3,3 @ 80% + 10-15lbs, then -30/20/10lbs)

Gymnastics

Metcon (No Measure)

5 rounds

Ring Complex: 2 strict ring pull ups, 2 strict MU, 2 strict dips.

10 Ring push ups

20sec Hollow rock

20sec Arch rock