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