14Sep2017
CrossFit Reality – CrossFit
Program A
Weightlifting
Front Squat + Split Jerk (4×1 @ 80% + 10-25lbs of CnJ)
3 Fronts Squats + 1 Split Jerk from the rack
Metcon
C: Metcon (Time)
Competitor:
Partner WOD: Alternate reps on FS
4 Front squats 225/155
50 Double-Unders
8 Front squats, 225/155
100 Double unders
12 Front Squats, 225/155
150 Double unders
16 Front Squats, 225/155
100 Double unders
20 Front squats, 225/155
50 Double-Unders
P: Metcon (Time)
Performance:
Partner WOD: Alternate reps on FS
4 Front squats 185/125
50 Double-Unders
8 Front squats, 185/125
100 Double unders
12 Front Squats, 185/125
150 Double unders
16 Front Squats, 185/125
100 Double unders
20 Front squats, 185/125
50 Double-Unders
F: Metcon (Time)
Fitness:
Partner WOD: Alternate reps on FS
4 Front squats 115/75
50 Double-Unders
8 Front squats, 115/75
100 Double unders
12 Front Squats, 115/75
150 Double unders
16 Front Squats, 115/75
100 Double unders
20 Front squats, 115/75
50 Double unders, 115/75
Program B
Weightlifting
Power Snatch, No foot movement + No hookgrip (6×1 @ 60% + 10-15lbs)
No foot movement. Place feet in your receiving position to start. Focus on speed under the bar
Accessory Work
Metcon (No Measure)
3×8 DB split squat, AHAP
3×6 Straight leg Box jumps