28
Sep
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