17
Oct
18Oct2017
CrossFit Reality – CrossFit
Program A
Accessory Work
Metcon (No Measure)
5 rounds for quality
5 Behind the neck pull ups
5 XR ring dips
5 V to L
XR = external rotation at the top of dip
V to L = bring your toes to the bar then lower to L and back up. That’s one rep
Scale to standard movements
Metcon
C: Metcon (AMRAP – Rounds and Reps)
Competitor
10min AMRAP
60 Bar-facing burpees
30 Overhead squats (115/85lbs)
10 Muscle-ups
11.4
P: Metcon (AMRAP – Rounds and Reps)
Performance
10min AMRAP
60 Bar-facing burpees
30 Overhead squats (75/55lbs)
10 C2B Pull ups
F: Metcon (AMRAP – Rounds and Reps)
Fitness
10min AMRAP
60 Bar-facing burpees
30 Front Squats (75/55lbs)
10 Ring Rows
Metcon (AMRAP – Reps)
5min AMRAP
Double unders
Immediately following 10min AMRAP
3 to 1 equivalent for single unders.
Program B
Weightlifting
Snatch High Pull + Power Snatch + Snatch (5×1 @ begin @60% then increase to AHAP)
1 Snatch High Pull + 1 Power Snatch + 1 Snatch. This should be done TnG.
Back Squat (3×1 @ 98%)
Accessory Work
Metcon (No Measure)
3×10 GHR
3×10 Archer push ups