30Nov16

29
Nov

30Nov16

CrossFit Reality – CrossFit

Warm-up

PVC Pipe Warm up (No Measure)

2 Rounds

200m run

10 Pass thrus

10 Back Squats

10 Push Press

10 OHS

10 Good mornings

10yd Duck walk with PVC pipe

Weightlifting

A: Snatch (1×1 @ 90% then drop to 50% for a 3×5,10,15)

3×5,10, 15 =

1×5 TnG Snatch @ 50%

1×10 TnG Snatch @ 50%

1×15 TnG Snatch @ 50%

B: Back Squat (1×1 @ 90% then 2×5 drop set – 45/-35/-25lbs)

-45lbs if 90% is above 300lbs

-35 if 90% is between 200 and 299lbs

-25 if 90% is between 100 and 199lbs

Metcon

Metcon (AMRAP – Rounds and Reps)

7min AMRAP

5 HSPU

7 Power Snatch, 95/65lbs

9 Box jumps, 24/20
7 min cap