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