09Oct2017

8
Oct

09Oct2017

Announcements

Breast Cancer Awareness Fundraiser:
“Ginger Strong”
Saturday October 14th @ 11AM

CrossFit Reality – CrossFit

Program A

Weightlifting

Snatch Grip Deadlift + Low hang snatch (3×1 @ 70% + 10-20lbs)

Snatch Grip Deadlift + Low hang snatch. Snatch deadlift to Power position. Focus on pulling the bar actively into your power position. Then lower the bar down to just below the knee and complete a snatch. Squat snatch if you are proficient in the bottom. If you are not, then just power snatch. This is more about the bar path than receiving in a full squat.

Metcon

Brian (Time)

3 Rounds for time of:

5 Rope Climbs, 15′

25 Back Squats, 185#
In honor of U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, CT, died on August 6, 2011
To learn more about Brian click here
12′ rope climb

135lbs back squat for women

Program B

Weightlifting

Clean (5×1 @ 85% + 15-20lbs)

Front Squat (4×3 @ 75% + 15-20lbs)

Accessory Work

Metcon (No Measure)

3 Rounds

10 BB OH walking lunge, AHAP

:30s isometric back ext

Gymnastics

Metcon (No Measure)

Kipping MU- 3 reps EMOM x 10 mins

Strict ring Dips 5×[email protected]

Hollow hold – 0:20 x 5

Arch hold – 0:20 x 5