17Oct2017

CrossFit Reality – CrossFit

Program A

Weightlifting

Clean lift off + clean (3×2 @ Start @ 82% and build to AHAP)

Clean lift off + clean: raise the bar 1 inch off the floor and hold for 1s. Then execute a squat clean. Focus on staying tight in the shoulder blades and lower and, while keeping the chest up. Reset for the 2nd rep.

Metcon

Metcon (AMRAP – Reps)

14min EMOM

Min 1: 14/12 cal row

Min 2: 3 Push Jerks, 185/125

RX+

Jerks at 225/155
Perfect score: 119/105. Add remaining seconds of last round for tie break.

RX+

Push Jerks at 225/155

Program B

Weightlifting

Power snatch + Low hang snatch (4×1 @ Start @ 70%, increase to AHAP each set)

1 Power snatch + 2 Low hang snatch. Low hang snatch is from just below the knee.

Paused Front Squat (4×2 @ Start @ 80%, (1s) and increase to AHAP )

Accessory Work

Metcon (No Measure)

5×6 Good morning

3×8 YTWLs