30
Nov
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