02Sep2017

1
Oct

02Sep2017

CrossFit Reality – CrossFit

Program A

Weightlifting

Snatch Grip Deadlift + Low hang snatch (3×1 @ 70% + 5-10lbs)

Snatch Grip Deadlift + Low hang snatch. Snatch deadlift to Power position. Focus on pulling the bar actively into your power position. Then lower the bar down to just below the knee and complete a snatch. Squat snatch if you are proficient in the bottom. If you are not, then just power snatch. This is more about the bar path than receiving in a full squat.

Front Squat (4×3 @ 75% + 10-15lbs)

Metcon

Coe (Time)

Ten rounds for time of:

10 Thrusters, 95#

10 Ring push-ups
In honor of Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, died April 27th, 2010
To learn more about Coe click here
65lbs for women

Program B

Snatch Grip Deadlift + Low hang snatch (3×1 @ 70%)

Snatch Grip Deadlift + Low hang snatch. Snatch deadlift to Power position. Focus on pulling the bar actively into your power position. Then lower the bar down to just below the knee and complete a snatch. Squat snatch if you are proficient in the bottom. If you are not, then just power snatch. This is more about the bar path than receiving in a full squat.

Weightlifting

Clean (5×1 @ 85% + 10-15lbs)

Accessory Work

Metcon (No Measure)

3 Rounds

10 BB OH walking lunge, AHAP

:30s isometric back ext

Gymnastics

Metcon (No Measure)

Kipping MU- 3 reps EMOM x 10 mins

Strict ring Dips 5×[email protected]

Hollow hold – 0:20 x 5

Arch hold – 0:20 x 5