CrossFit Reality – CrossFit

Program A


Tall Jerk (3×2 @ 50%)

Begin in a good front rack position for a jerk.

Use the legs to dip and then drive the weight off the shoulders but pause at the eyes.

Hold the bar at this position for a second or two

Then use the arms to drive the body down into the split.

Clean (1×1 @ AHAP)


Metcon (AMRAP – Rounds and Reps)

Crossfit Mainsite WOD:

Friday 171103

Complete as many rounds as possible in 20 minutes of:

20-cal. row

15 dips

10 Turkish get-ups, 50-lb. dumbbell

Program B


Muscle snatch + Snatch balance (3x 2 Muscle Snatch + 2 Snatch Balance @ 60%)

Muscle snatch: Lift the bar from the floor. Extend the hips and squeeze the quads and glutes. Accelerate the bar with the arms. Finish fully extended.

Snatch balance: With bar on the shoulders and feet in a jumping stance. Dip, drive the bar up, move the feet out and down as you drive under the bar into a full overhead squat.

Front Squat (3×1 @ 80% + 10-20lbs)

Accessory Work

Metcon (No Measure)

3×10 plate sit ups

3×10 isometric back ext

Booty Strong

Double band hip thrust (3×20)

Shoulders on the box band around knees and band over the hips

Deadlift (2×8, AHAP)

Banded standing hip abduction (2×20)

See coach