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