17Jul2017

Posted on July 16, 2017 Under Blog 0 Comments

CrossFit Reality – CrossFit

Program A

Weightlifting

TnG Box Squat (4×3 TnG Box squat @ 75% + 5-10lbs)

Set box to parallel or below. Set stance slightly wider than normal stance. Keep knees back as you descend. As soon as you touch the box ascend with knees staying back and out.

Metcon (No Measure)

3 Rounds

10 Pendlay row, AHAP

30yd death march, DB AHAP

Metcon

Metcon (Time)

15 minute CAP

400m Run

50 Wallballs, 20lbs/14lbs

300m Run

40 Wallballs, 20lbs/14lbs

200m Run

30 Wallballs, 20lbs/14lbs

Program B

Weightlifting

CEC Snatch complex: CEC + Low hang snatch (5×1 CEC Snatch complex @ 65% )

Raise bar to knees slowly (3s), lower bar to ground. Raise bar to knees, pause 1 second, then snatch.

Gymnastics

Metcon (AMRAP – Reps)

10min EMOM

3 Reps, Ring or Bar MU (kipping)

Metcon (Time)

1500m Row

25 Burpees

1000m row

25 burpees

500m row

25 Burpees