CrossFit Reality – CrossFit
Muscle snatch + Snatch balance (3×2 @ 60%)
Muscle snatch: Lift the bar from the floor. Extend the hips and squeeze the quads and glutes. Accelerate the bar with the arms. Finish fully extended.
Snatch balance: With bar on the shoulders and feet in a jumping stance. Dip, drive the bar up, move the feet out and down as you drive under the bar into a full overhead squat.
TnG Box Squat (3×5 Box Squat @ 60% + 5-10lbs)
Set box to parallel or below. Set stance slightly wider than normal stance. 3 second eccentric way down. Keep knees back as you descend. As soon as you touch the box ascend with knees staying back and out.
Lumberjack 20 (Time)
20 Deadlifts, 275#
20 Kettlebell swings, 70#
20 Overhead Squats, 115#
20 Chest-To-Bar Pull-ups
20 Box Jumps, 24″
20 Dumbbell Squat Cleans, 45#
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
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Partner Up. You can split up the reps however you like. Women and teens will do 185# deadlift, 85# OHS, 20″ box, and 30# DBs.
400m run will be done together.
Deadlift (1×1 @ 90% + 10-20lbs then max reps @ -50/40/30lbs)
Power snatch + Hang Snatch (4×1 @ 60% + 5-10lbs)
High-Hang Clean (1×1 @ 87%)
Week 1: 82%
Week 2: 87%
Week 3: 90%
Week 4: 93%
Metcon (No Measure)
3×10 Back extensions
3×10 SL RDL
3×8 chin ups