10Oct2017

9
Oct

10Oct2017

Announcements

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

CrossFit Reality – CrossFit

Program A

Weightlifting

Clean lift off + clean (3×2 @ 86%)

Clean lift off + clean: raise the bar 1 inch off the floor and hold for 1s. Then execute a squat clean. Focus on staying tight in the shoulder blades and lower and, while keeping the chest up. Reset for the 2nd rep.

Metcon

Metcon (AMRAP – Reps)

15min EMOM

Min 1: 12/9 cal bike

Min 2: 5 Power cleans, 185/135

Min 3: 12 box jump over, 24/20
Perfect score: 145/130. Add remaining seconds of last round for tie break.

RX+ = 15/12 cal

Power Cleans, 225/155

Program B

Weightlifting

Power snatch + Low hang snatch (4×1 @ 70% + 5-10lbs)

1 Power snatch + 2 Low hang snatch. Low hang snatch is from just below the knee.

Paused Front Squat (4×2 @ 80%, (1s) +15-25lbs)

Accessory Work

Metcon (No Measure)

5×6 Good morning

3×8 YTWLs