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