29Dec16

28
Dec

29Dec16

CrossFit Reality – CrossFit

Metcon

Metcon (Time)

25min Cap

2 Person Team WOD

200 Double Unders (performed together – athletes determine how to split the reps)

20 Partner deadlifts (405 lbs)

20 Handstand push-ups

20 Partner deadlifts (315 lbs)

20 Handstand push-ups

20 Partner deadlifts (225 lbs)

20 Handstand push-ups

20 Partner deadlifts (135 lbs)

200 Double Unders (performed together – athletes determine how to split the reps)

Weightlifting

Snatch Complex – Chinese high Pull + Snatch (5×1 @ 70%)

1 Chinese High Pull and then lower the bar to the power position.

Use a 2 sec eccentric to lower the bar to the knee. Pause for a 1 sec isometric hold. Use a 3 sec eccentric to lower the bar from the knee to the floor. Execute a Snatch.