29Sep2017

CrossFit Reality – CrossFit

Program A

Weightlifting

Overhead Squat (3×5,3,2 @, 85%, 90%, 95% of Snatch )

Thruster (4×3 @ 60% of 1RM Front Squat)

Metcon

Jason (Time)

100 Squats

5 Muscle-ups

75 Squats

10 Muscle-ups

50 Squats

15 Muscle-ups

25 Squats

20 Muscle-ups
In honor of S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007.
To learn more about Jason click here
Ring muscle ups

2:1 pull ups and dips.

Program B

Weightlifting

Snatch (6×1 @ Wave 1: 85%, 90%, 93% Wave 2 – 87%, 93%, 96%)

Behind The Neck Jerk (4×1 @ 90% of Jerk)

Accessory Work

Metcon (No Measure)

3 Rounds

10 Back extensions

10 SL RDL

8 chin ups