31JUL19

30
Jul

31JUL19

CrossFit Reality – CrossFit

Warm-up

1-Mile Run (Time)

Max Effort 1-Mile Run

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

Power Snatch (5RNDS Every 2:00: 5 TnG Reps )

Increase load each set, Record Heaviest 5

Metcon

Metcon (AMRAP – Reps)

EMOM18:

0:00-1:00: 12/10CAL Bike

1:00-2:00: 5 Strict Pull Ups

2:00-3:00:18 Hang DB Snatches (45/25)
SCALED: Body Rows, Lower weight