31Aug2017

30
Aug

31Aug2017

CrossFit Reality – CrossFit

Program A

Metcon

C: Metcon (AMRAP – Rounds and Reps)

Competitor:

20min AMRAP

100cal Ride

20 Ring muscle ups

20 Thrusters, 95/65lbs

P: Metcon (AMRAP – Rounds and Reps)

Performance:

20min AMRAP

2000m Row

20 C2B Pull ups

20 Thrusters, 75/55lbs

F: Metcon (AMRAP – Rounds and Reps)

Fitness:

20min AMRAP

800m Run or 1000m Row (only if injury prevents running)

20 Ring Rows

20 Thrusters, BB/BB

Weightlifting

Front Squat + Split Jerk (4×1 @ 80% of CnJ)

3 Fronts Squats + 1 Split Jerk from the rack

Program B

Weightlifting

Power Snatch, No foot movement + No hookgrip (6×1 @ 60%)

No foot movement. Place feet in your receiving position to start. Focus on spend under the bar

Accessory Work

Metcon (No Measure)

3×8 DB split squat, AHAP

3×6 Straight leg Box jumps