21Aug2017

20
Aug

21Aug2017

CrossFit Reality – CrossFit

Program A

Weightlifting

High-Hang Clean (1×1 @ 85% + 15-30lbs then – 25/15lbs for 2×2)

Back Squat (3×8 @ 65% + 15 – 25lbs)

Metcon

Metcon (Time)

10min Time Cap

21 Pistols, alt

15 CnJ, 155/105lbs

9 Bar Muscle ups
RX+ = 185/125lbs, Ring muscle ups

Program B

Weightlifting

Clean and Jerk (4×1 @ 80% + 15 – 20lbs)

Front Squat (3×2 @ 65% + 15 – 25lbs)

3 second eccentric, 1 second isometric pause, explode up.

Accessory Work

Metcon (No Measure)

3Rounds

8 SLRDL, AHAP

:45s ISO back extension

Metcon

Reality Mile (Time)

1 mile run