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