10Nov2017

CrossFit Reality – CrossFit

Program A

Weightlifting

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.

Metcon

Lumberjack 20 (Time)

20 Deadlifts, 275#

Run 400m

20 Kettlebell swings, 70#

Run 400m

20 Overhead Squats, 115#

Run 400m

20 Burpees

Run 400m

20 Chest-To-Bar Pull-ups

Run 400m

20 Box Jumps, 24″

Run 400m

20 Dumbbell Squat Cleans, 45#

Run 400m
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.
To learn more about Lumberjack 20 click here
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.

Program B

Weightlifting

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%

Accessory Work

Metcon (No Measure)

3×10 Back extensions

3×10 SL RDL

3×8 chin ups