23Aug2017

22
Aug

23Aug2017

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

Plyometric Snatch (5×2 @60% + 15-20lbs)

Plyometric snatch: Place 25lbs green plates or 15lbs rubber plates just outside of your feet. You will jump up on the plates and execute a full snatch.

Back Squat (5×3 @ 80% + 20 – 35lbs)

Metcon

Metcon (Time)

20,16,12,8,4

Burpees to plate

200m run after every set of burpees
Use a 35# or 45# plate for burpees

Program B

Weightlifting

Clean (3×3 Clean @ 80% + 10-20lbs)

Metcon (No Measure)

3 Rounds

10 Barbell hip thruster

:45s ISO back ext

Metcon

Metcon (Time)

5 Rounds

400m run

40 Mtn climbers

20 push ups