27
Sep
28Sep2017
CrossFit Reality – CrossFit
Program A
Accessory Work
Metcon (No Measure)
5 Rounds for quality
5 Strict T2B
:30s Hollow rock
Weightlifting
Back Squat ( 1×2 @ 85% then 1×5 @ – 45/35/25lbs)
10min to complete 1×2 Back squat @ 85% then 1×5 @ -45/35lbs
Metcon
Metcon (AMRAP – Rounds and Reps)
3x 4min AMRAP
8 CnJ, 95/65lbs
30 Double unders
16 Front Rack Lunge, 95/65lbs
– 1min rest a the end of each 4min cycle.
Pick up where you left off. This will be scored as one continuous workout.
Program B
Weightlifting
Bench Press (4×5 @ 80% – superset with 5 wide grip pull ups)
Accessory Work
Metcon (No Measure)
3×10 plate sit ups
3×10 isometric back ext