13Oct2017

12
Oct

13Oct2017

Announcements

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

CrossFit Reality – CrossFit

Program A

Weightlifting

Overhead Squat (3×5,3,2 @ 95%, 100%, 105+% of Snatch )

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

50ft HS Walk

50ft Broad jump

50ft DB Lunge, 50/35 (2 DBs)
DBs can be held at the side.

If you don’t have handstand walks, you can do 50 shoulder taps against the wall, 50ft of Inchworms w/a push up.

Program B

Weightlifting

Snatch (6×1 @ Wave 1: 85%, 90%, 93% Wave 2 – 87%, 93%, 96%)

Behind The Neck Jerk (4×1 @ 90% of Jerk)

Thruster (4×3 @ 60% of 1RM Front Squat)

Accessory Work

Metcon (No Measure)

3 Rounds

10 Back extensions

10 SL RDL

8 chin ups