2
Nov
03Nov2017
CrossFit Reality – CrossFit
Program A
Weightlifting
TnG Box Squat (3×5 Box Squat @ 60% + 5-10lbs)
Set box to parallel or below. Set stance slightly wider than normal stance. 3 second eccentric way down. Keep knees back as you descend. As soon as you touch the box ascend with knees staying back and out.
Deadlift (1×1 @ 90% + 5-10lbs then max reps @ -50/40/30lbs)
Metcon
Metcon (Time)
For Time
30 Bar muscle ups
Rx+ = Ring
Program B
Weightlifting
Power snatch + Hang Snatch (4×1 @ 60% + 5-10lbs)
High-Hang Clean (1×1 @ 87%)
Week 1: 82%
Week 2: 87%
Week 3: 90%
Week 4: 93%
Accessory Work
Metcon (No Measure)
3×10 Back extensions
3×10 SL RDL
3×8 chin ups