21Jun2017

CrossFit Reality – CrossFit

Weightlifting

Halt Snatch (1×1 halt snatch @ 85% + 5lbs)

Pull weight from floor, pause for 1s at the knee. Then execute snatch

Snatch (2×5 @ 60% of previous halt snatch)

Front Squat + Thruster (4×1 @ 60% of CnJ)

2 front squat + thruster

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP:

30 Calorie Row

25 Toes to Bar

20 HSPU

15 Thrusters, 135/95

10 Ring Muscle Ups

Program B

Overhead Walking Lunge (4×8 @ 50% of CnJ)

Clean grip OH walking lunge

Gymnastics

Metcon (No Measure)

5 Rounds

5 chin up negatives

5 XR ring dips

5 kip ext

30s single arm plank

Metcon

Metcon (Time)

3 Rounds

1000m row

50 push ups

100 double unders