22Aug2017

21
Aug

22Aug2017

Announcements

Food drive ends this Friday!

the list of goods needed includes not just canned foods, but beverages, snacks, hygiene and school supplies!

CrossFit Reality – CrossFit

Program A

Weightlifting

Clean and Jerk (4×2 @ 70% + 20-40lbs)

Metcon

Metcon (Time)

20min time cap

3 Rounds

100m run

15 Pull ups

20 Push ups

25 Air squats

12 KB Deadlift, two 53/35lbs

9 KB Hang Power Cleans, two 53/35lbs

6 KB Push Jerks, two 53/35lbs

Program B

Weightlifting

Snatch Stage Pull (5×2 @ 60% + 10 to 15lbs)

Raise the bar to Pos 2 above the knee – hold 1s, raise the bar to power position – hold 1, then pull and catch in full squat.

Deadlift (1×5, AHAP)

Metcon (No Measure)

3 Rounds

10 Pendlay row

10 HSPU, strict

Metcon

Metcon (Time)

4 Rounds

500m Row

50 Push ups