11
Oct
12Oct2017
Announcements
Breast Cancer Awareness Fundraiser:
“Ginger Strong”
Saturday October 14th @ 11AM
CrossFit Reality – CrossFit
Program A
Accessory Work
Metcon (No Measure)
4 Rounds for quality
5 Strict T2B
5 V-up
5 tuck ups
:30 Hollow rock
Weightlifting
Back Squat ( 1×2 @ 85% +15-30lbs then 1×5 @ – 45/35/25lbs)
10min to complete 1×2 Back squat @ 85%+ then 1×5 @ -45/35lbs
Metcon
C: Metcon (AMRAP – Rounds and Reps)
Competitor
3x
3min AMRAP
18 Dbl KBS, 35/25
15 Dbl KB OHS, 35/25
12 C2B
Then:
2min Rest
Pick up where you left off. This will be scored as one continuous workout.
P: Metcon (AMRAP – Rounds and Reps)
Performance
3x
3min AMRAP
18 KBS, 35/25
15 KB OHS, 35/25
12 Pull ups
Then:
2min Rest
Pick up where you left off. This will be scored as one continuous workout.
Program B
Weightlifting
Bench Press (4×5 @ 80% +10-15lbs superset w/5 widegrip pullups)
Accessory Work
Metcon (No Measure)
3×10 plate sit ups
3×10 isometric back ext