21Sep2017

20
Sep

21Sep2017

CrossFit Reality – CrossFit

Program A

Weightlifting

Front Squat + Split Jerk (1×1 @ AHAP)

3 Fronts Squats + 1 Split Jerk from the rack

Metcon

C: Metcon (Time)

Competitor:

500m row

50 C2B Pull ups

50 Burpees

50 Pistols, alt

500m row

P: Metcon (Time)

Performance:

500m row

50 Pull ups

50 Burpees

50 Pistols to box

500m row

F: Metcon (Time)

Fitness:

500m row

50 Ring rows

50 Burpees

50 Air Squats

500m row

Program B

Weightlifting

Power Snatch, No foot movement + No hookgrip (6×1 @ 60% + 15-20lbs)

No foot movement. Place feet in your receiving position to start. Focus on speed under the bar

Accessory Work

Metcon (No Measure)

3×8 DB split squat, AHAP

3×6 Straight leg Box jumps