07Sep2017

CrossFit Reality – CrossFit

Program A

Weightlifting

Front Squat + Split Jerk (4×1 @ 80% + 10-20lbs of CnJ)

3 Fronts Squats + 1 Split Jerk from the rack

Metcon

C: Metcon (AMRAP – Rounds and Reps)

Competitor:

20min AMRAP

Run 400m

24 Wallballs 20/14lbs

12 Handstand Push-Ups

P: Metcon (AMRAP – Rounds and Reps)

Performance:

20min AMRAP

Run 400m

24 Wallballs 18/12lbs

12 Pike Push ups on box

F: Metcon (AMRAP – Rounds and Reps)

Fitness:

20min AMRAP

Run 300m

24 Wallballs 14/8lbs

12 Push-Ups

Program B

Weightlifting

Power Snatch, No foot movement + No hookgrip (6×1 @ 60% + 5-10lbs)

No foot movement. Place feet in your receiving position to start. Focus on speed under the bar

Accessory Work

Metcon (No Measure)

3×8 DB split squat, AHAP

3×6 Straight leg Box jumps