27Jun2017

CrossFit Reality – CrossFit

Weightlifting

Power Snatch (1×1 @ 75% + 10lbs then 3×2 @ -20lbs)

Front Squat (1×3 @ 80% + 15lbs then 3×2 @ – 30/20lbs)

Metcon

Metcon (AMRAP – Reps)

8min AMRAP

50 DUs

15 Box jumps, 24/20

15 Push jerks, 115/75lbs

Program B

Weightlifting

Halt Clean (4×2 @ 75% + 15lbs)

Clean grip deadlift (1×3 @ 80% + 10lbs of deadlift)

Clean grip deadlift off of your deadlift 1RM

Clean grip deadlift (2×5 @ – 80/60lbs)

Clean grip deadlift off of your deadlift 1RM

Gymnastics

Metcon (No Measure)

3 Rounds

30s plate twists

30s v-ups

60s plank

Then:

5 Rounds

10s negative pull up

5 Single bar dip

30s Frog stand

10s Negative body lever single leg

Metcon

Metcon (Time)

150 cal airdyne