03Oct2017

2
Oct

03Oct2017

CrossFit Reality – CrossFit

Program A

Weightlifting

Clean lift off + clean (3×2 @ 83%)

Clean lift off + clean: raise the bar 1 inch off the floor and hold for 1s. Then execute a squat clean. Focus on staying tight in the shoulder blades and lower and, while keeping the chest up. Reset for the 2nd rep.

Paused Front Squat (4×2 @ 80%, (1s) +10-15lbs)

Metcon

Metcon (AMRAP – Reps)

12min EMOM

Min 1: 12/9 cal bike

Min 2: 12 Deadlifts, 135/95,

Every 4 min add 20/10lbs

—–Example

Min 1-4 135/95

Min 5-8 155/105

Min 9-12 175/115
Aim to finish the cals in 30sec.

Have your weights ready.

Perfect score: 144/126. Add remaining seconds of last round for tie break.

RX+ = 15/12 cal

15 deads

Program B

Weightlifting

Power snatch + Low hang snatch (4×1 @ 70% + 5-10lbs)

1 Power snatch + 2 Low hang snatch. Low hang snatch is from just below the knee.

Accessory Work

Metcon (No Measure)

5×6 Good morning

3×8 YTWLs