19
Jul
20Jul2017
CrossFit Reality – CrossFit
Program A
Weightlifting
1.: Clean grip deadlift (3×1,3,3 @ 120% + 10lbs of CnJ then – 40/30/20lbs)
Assume a clean stance and grip. Use hook grip and execute a pull to a fully upright position
2.: Push Press (4×3 @ 65%+10-15lbs of 1RM Push press)
Metcon (No Measure)
4 Rounds
5 GHD hip ext
5 Hanging leg raises
Do these in between your push press sets
Metcon
Metcon (Time)
For Time
30 Front Squats, 185lbs / 125lbs
1200m run (3x400m)
Program B
Weightlifting
Power Snatch (3×1,2,2 @ 75% then – 30/20)
CEC Clean Complex: CEC + Low hang clean (4×1 @ 65%)
Raise bar to knees slowly (3s), lower bar to ground. Raise bar to knees, pause 1 second, then clean
Metcon
Metcon (Time)
6 Rounds
200m run
2min rest
Record the combination of your fastest and slowest split time.