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