07Aug2017

6
Aug

07Aug2017

CrossFit Reality – CrossFit

Program A

Weightlifting

High-Hang Clean (1×1 @ 85% + 5-10lbs then – 25/15lbs for 2×2)

Back Squat (3×8 @ 65% + 10 – 15lbs)

Metcon

Metcon (Time)

20 CnJ, 95/65lbs

5 OHS, 95/65lbs

10 CnJ, 135/95lbs

5 OHS, 135/95lbs

5 CnJ, 185/135lbs

5 OHS, 185/135lbs

Program B

Weightlifting

Clean and Jerk (4×1 @ 80% + 5 – 10lbs)

Front Squat (3×2 @ 65% + 5 – 10lbs)

3 second eccentric, 1 second isometric pause, explode up.

Accessory Work

Metcon (No Measure)

3Rounds

8 SLRDL, AHAP

:45s ISO back extension

Metcon

Reality Mile (Time)

1 mile run