31Mar2017

Announcements

Gymnastics 3.0 Seminar
With coach Rob
Sunday April 2nd at Noon

CrossFit Reality – CrossFit

Weightlifting

2×1 Snatch + 2 OHS (2×1 @ 20lbs less than daily 1RM)

2×1 Snatch + 2 OHS – Hold bottom of OHS for 5s
Build to heaviest Snatch in 10min, then complete complex

Front Squat (3×5+ Front Squats @ 65%, 70%, 75% )

max of 20 reps

Metcon

RX: Metcon (Time)

5 Rounds

20 Double Unders

10 Wall Ball 20/14

1 Legless Rope Climb 15 ft.

SC: Metcon (Time)

5 Rounds

40 Single Unders

10 Wall Ball 18/12, 9ft

5 Rope lowers