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