06Dec2017

5
Dec

06Dec2017

Announcements

Row-Mania will take place this saturday at 10am, bring $20 cash for the buy in.
Teams will be selected based on height and gender to be as fair as possible and the winning team takes all!

This will take place for the regularly scheduled class on Saturday.

CrossFit Reality – CrossFit

Program A

Weightlifting

Metcon (AMRAP – Reps)

3×3 Power Clean Singles @ 65% + 5-10lbs going E2M – Drop and Reset each rep

Then:

3 Rounds for Total Max Reps:

:30s on, 2:30 off
Add all 3 rounds for total reps

Metcon

Metcon (Time)

Partner WOD – 20min Time Cap

80,60,40,20

Wall Balls, 20/14

20,40,60,80

SDHP, 95/65

Split up the reps however you like

Program B

Snatch (6×1 @ 85% going every 2min)

Clean (1×1 Clean @ 93% then 2×2 – 40/30lbs)

Booty Strong

Band hip thrust (3x:30s max effort)

See coach for a demo

Walking Lunge (2×20, AHAP with DBs)

Walking lunge

Reverse Hypers (3×10, AHAP)

Lateral band walk (2×30)

See coach for demo