27Sep2017

26
Sep

27Sep2017

CrossFit Reality – CrossFit

Program A

Accessory Work

Metcon (No Measure)

3 rounds for quality

10 wide grip pull ups

10 Strict HSPU/Dips/PUs

20s L-sit
Do HSPU rd1, Dips rd2, Pushups rd3. If you cannot do 20s straight, accumulate. FOCUS ON QUALITY.

Metcon

24min Running clock for part A and B.

A: Metcon (AMRAP – Rounds and Reps)

12min AMRAP

15 T2B

10 Deadlifts, 115/75lbs

5 Snatches, 115/75lbs
FYI: based on 15.1 (which was 9 min, if you are comparing today’s result).

B: Metcon (Weight)

Immediate follow A with:

12min to set 2RM TnG clean

Program B

Weightlifting

Snatch High Pull + Power Snatch + Snatch (5×1 @ 60%)

1 Snatch High Pull + 1 Power Snatch + 1 Snatch. This should be done TnG.

Back Squat (3×1 @ 92%)

Accessory Work

Metcon (No Measure)

3×10 GHR

3×10 Archer push ups