30
Jul
31Jul2017
Announcements
Skills W/Coach Rob This Saturday(08/05)!
Double Under Clinic 0900-1000
Muscle Up Clinic 1000-1100
*You will need to bring your own jump rope. You can purchase one at the gym for $30 on Saturday and we can fit it for you. Or, you can buy one out on town and bring it with you.
CrossFit Reality – CrossFit
Program A
Weightlifting
High-Hang Clean (1×1 @ 85% then – 25/15lbs for 2×2)
Back Squat (3×8 @ 65%)
Metcon
Metcon (Time)
6 Rounds
1 Deadlift, 315/225
100m Sprint
RX+ = 405/300
Program B
Weightlifting
Clean and Jerk (4×1 @ 80%)
Front Squat (3×2 @ 65%)
3 second eccentric, 1 second isometric pause, explode up.
Accessory Work
Metcon (No Measure)
3Rounds
8 SLRDL, AHAP
:45s ISO back extension
Metcon
Reality Mile (Time)
1 mile run