26Sep2017

25
Sep

26Sep2017

CrossFit Reality – CrossFit

Program A

Weightlifting

Clean lift off + clean (3×2 @ 77%)

Clean lift off + clean: raise the bar 1 inch off the floor and hold for 1s. Then execute a squat clean. Focus on staying tight in the shoulder blades and lower and, while keeping the chest up. Reset for the 2nd rep.

Paused Front Squat (4×2 @ 80%, (1s))

Metcon

Metcon (AMRAP – Reps)

14min EMOM

Min 1: 12/9 cal bike

Min 2: 10 DBL KB Front Rack lunges, 53/35
Total score is 154/133. Add any remaining seconds of last round to total score if you completed all 154/133 reps

Program B

Weightlifting

Power snatch + Low hang snatch (4×1 @ 70%)

1 Power snatch + 2 Low hang snatch. Low hang snatch is from just below the knee.

Accessory Work

Metcon (No Measure)

5×6 Good morning

3×8 YTWLs