10
Oct
11Oct2017
Announcements
Breast Cancer Awareness Fundraiser:
“Ginger Strong”
Saturday October 14th @ 11AM
CrossFit Reality – CrossFit
Program A
Accessory Work
Metcon (No Measure)
3 rounds for quality
7 Bulgarian (wide grip) ring pull ups
7 Bulgarian (wide grip) dips
20s Hanging L-sit
Metcon
C: Metcon (AMRAP – Rounds and Reps)
Competitor
AMRAP 10 minutes:
30 Double-unders
15 Power snatches (75/55)
14.1
P: Metcon (AMRAP – Rounds and Reps)
Performance
AMRAP 10 minutes:
30 Double-unders
15 Power snatches (65/45)
F: Metcon (AMRAP – Rounds and Reps)
Fitness
AMRAP 10 minutes:
90 Single-unders
15 Hang Power snatches (45/35)
Thruster (1RM)
10min to establish 1RM thruster immediately following 10min AMRAP
Program B
Weightlifting
Snatch High Pull + Power Snatch + Snatch (5×1 @ 60% + 10-15lbs)
1 Snatch High Pull + 1 Power Snatch + 1 Snatch. This should be done TnG.
Back Squat (3×1 @ 96%)
Accessory Work
Metcon (No Measure)
3×10 GHR
3×10 Archer push ups