6
Sep
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