01Dec2017

CrossFit Reality – CrossFit

Program A

Weightlifting

Metcon (AMRAP – Reps)

10min to build to 1×1 Snatch @ 85%

Rest 1min

then complete

1×5, 1×10, 1×15 @ 50% of above weight. Go Every 2min. So the 1×5 in the first 2 min, then the 1×10 in the next 2min, then the 1×15 in the last 2min.
The sets of 5,10, and 15 are unbroken sets. Your score is the total number of reps. Put the weight for your 50% in the notes.

Metcon

Metcon (Time)

6 Rounds

21 Double KB Russian Swing 53/35lbs

15 Burpee Box Jumps 24/20″

13/10 Cal ride

Rest :60
30min Time cap

Program B

Weightlifting

Snatch (3×1 @ 90%, 94%, 97%)

Clean and Jerk (5×1 @ 93%,95%,97%, then Clean Pull at 100%,105%)

Back Squat (3×3 @ 80%)

Booty Strong

Double band hip thrust (3×20, AHAP)

Shoulders on the box band around knees and band over the hips

Deadlift (2×8, AHAP)

Banded standing hip abduction (4×20)

See coach