25Sep2017

24
Sep

25Sep2017

CrossFit Reality – CrossFit

Program A

Weightlifting

Snatch Grip Deadlift + Low hang snatch (3×1 @ 70%)

Snatch Grip Deadlift + Low hang snatch. Snatch deadlift to Power position. Focus on pulling the bar actively into your power position. Then lower the bar down to just below the knee and complete a snatch. Squat snatch if you are proficient in the bottom. If you are not, then just power snatch. This is more about the bar path the receiving in a full squat.

Snatch Grip Deadlift + Low hang snatch (3×1 @ 70%)

Snatch Grip Deadlift + Low hang snatch. Snatch deadlift to Power position. Focus on pulling the bar actively into your power position. Then lower the bar down to just below the knee and complete a snatch. Squat snatch if you are proficient in the bottom. If you are not, then just power snatch. This is more about the bar path the receiving in a full squat.

Front Squat (4×3 @ 75%)

Metcon

Josh (Time)

21 Overhead Squats, 95#

42 Pull-ups

15 Overhead Squats, 95#

30 Pull-ups

9 Overhead Squats, 95#

18 Pull-ups
In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
To learn more about Josh click here

Program B

Weightlifting

Clean (5×1 @ 85%)

Accessory Work

Metcon (No Measure)

3 Rounds

10 BB OH walking lunge, AHAP

:30s isometric back ext

Gymnastics

Metcon (No Measure)

Kipping MU- 3 reps EMOM x 10 mins

Strict ring Dips 5×[email protected]

Hollow hold – 0:20 x 5

Arch hold – 0:20 x 5