27
Jul
28Jul2017
CrossFit Reality – CrossFit
Program A
Weightlifting
1: Snatch (3×1 @ 80% + 15-20lbs)
Metcon
Lvl 1: Metcon (Time)
6 RFT:
1CnJ, 225/155
3 Ring HSPU
9cal Ride
15 DB Thruster, 70/45
Set the rings 12″ from the floor
RX+ = Muscle up to ring HSPU
Lvl 2: Metcon (Time)
6 RFT:
1CnJ, 155/105
6 Ring Push ups
9cal Ride
15 DB Thruster, 50/35
Set the rings 12″ from the floor
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