5
Sep
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