16Oct2017

15
Oct

16Oct2017

CrossFit Reality – CrossFit

Program A

Weightlifting

Snatch Grip Deadlift + Low hang snatch (3×1 @ Start @ 70% increase to AHAP each set)

Snatch Grip Deadlift + Low hang snatch. Snatch deadlift to Power position. Focus on pulling the bar actively into your power position. Then lower the bar down to just below the knee and complete a snatch. Squat snatch if you are proficient in the bottom. If you are not, then just power snatch. This is more about the bar path than receiving in a full squat.

Metcon

Metcon (Time)

15 Back squats, 225/155

10/7 cal ride

12 Back squats, 225/155

10/7 cal ride

9 Back squats, 225/155

10/7 cal ride

6 Back squats, 225/155

10/7 cal ride

3 Back squats, 225/155

10/7 cal ride
Take the bar from the rack

Program B

Weightlifting

Clean (5×1 @ Start @ 85% and build each set to AHAP)

Front Squat (4×3 @ Start @ 75% and build to AHAP)

Accessory Work

Metcon (No Measure)

3 Rounds

10 BB OH walking lunge, AHAP

:30s isometric back ext

Gymnastics

Metcon (No Measure)

Kipping MU- 3 reps EMOM x 10 mins

Strict ring Dips 5×[email protected]

Hollow hold – 0:20 x 5

Arch hold – 0:20 x 5