06Sep2017

CrossFit Reality – CrossFit

Program A

Weightlifting

Power clean + hang clean (4×1 @ 65% + 10-20lbs)

Hang clean can be taken anywhere from above the knee

Metcon

Metcon (AMRAP – Reps)

EMOM for 10 min

Min 1: 15 S2O, 95/65

Min 2: 200yd Gasser, (20yd splits)
SCORING: 200yd gasser is equal to 10 reps.

IF you get 125, add the remaining seconds in last round to your score (if 15 sec remain, score is 140)

Program B

Weightlifting

Snatch (5×2 @ 70% + 5-10lbs)

Accessory Work

Metcon (No Measure)

3 Rounds

8 plyo push ups, 1 – 45lbs plate high

5 box jumps, straight leg