19
Oct
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