20
Jun
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