29
Jun
30june2017
CrossFit Reality – CrossFit
Weightlifting
Power Clean (3×1,3,3 Pwr cln @80%+20lbs for 1, then – 30/20lbs)
Drop set should be – 30/20lbs from single
Back Squat (4×3 @ 75% + 15lbs)
Superset with 4×8 single leg lateral box jumps, 20″
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP of:
5 Power Cleans, 185lbs/135lbs
10 Deadlifts, 185/135lbs
15 Handstand Pushups
Program B
Weightlifting
Split Jerk (4×3 @ 70% + 10lbs)
Gymnastics
Metcon (No Measure)
5 Rounds:
5 C2B,
30s hollow hold
5 bugarian dips
5 bulgarian ring pull ups
Metcon
Metcon (Time)
10 Rounds
50 Jumping jacks
50 mountain climbers
200m run