27FEB18

26
Feb

27FEB18

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

5:00 Working on Double Unders if you dont have em, 5:00 on row if you do.

3 Rounds:

5 Pull up negatives (4 seconds down, you may jump to the top to start each rep)

10 pass throughs

Group Warm up:

Footwork drills for split snatches

General Snatch warm up

Weightlifting

Split Snatch (5×[email protected]%)

Warm up to 80% of your 1RM set last week and then perform the 5 working sets of 3 reps TnG”

Metcon

Metcon (Time)

Every :30 for 6 minutes sprint 100m

@ the 6min mark you then complete the following:

21-15-9

HSPU

Deadlifts (185/135)

Score is total time including the first 6 minutes of sprints.