27Oct2017

26
Oct

27Oct2017

CrossFit Reality – CrossFit

Program A

Weightlifting

TnG Box Squat (3×5 Box Squat @ 60%)

Set box to parallel or below. Set stance slightly wider than normal stance. 3 second eccentric way down. Keep knees back as you descend. As soon as you touch the box ascend with knees staying back and out.

Deadlift (1×1 @ 90% then max reps @ -50/40/30lbs)

Metcon

Metcon (AMRAP – Reps)

3min max burpee box jump

1min rest

3min max burpees to plate

Program B

Weightlifting

Power snatch + Hang Snatch (4×1 @ 60%)

High-Hang Clean (1×1 @ 82%)

Week 1: 82%

Week 2: 87%

Week 3: 90%

Week 4: 93%

Accessory Work

Metcon (No Measure)

3×10 Back extensions

3×10 SL RDL

3×8 chin ups