30
Mar
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