20Oct2017

CrossFit Reality – CrossFit

Program A

Weightlifting

Overhead Squat (3×5,3,2 @ 85% then increase to AHAP)

Metcon

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Women:

Bar muscle ups

53lbs KBS

All KBS are american swings

Program B

Weightlifting

Snatch (6×1 @ Wave 1: 85%, 90%, 93% Wave 2 – 87%, 93%, 96%)

Behind The Neck Jerk (4×1 @ 95% of Jerk)

Thruster (4×3 @ 60% + 15 to 25lbs of 1RM Front Squat)

Accessory Work

Metcon (No Measure)

3 Rounds

10 Back extensions

10 SL RDL

8 chin ups