07Dec2017

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

Muscle Snatch (3×2 @ 50% + 5-10lbs)

Metcon

Metcon (Time)

3 Rounds:

Row 500m

15 Pull-Ups

15 L-Arm Kettlebell Thrusters 70/53lbs

15 Pull-Ups

15 R-Arm Kettlebell Thrusters

300M Run

Program B

Weightlifting

Snatch Stage Pull (6×1 @ 60%)

Raise the bar to Pos 2 above the knee – hold 1s, raise the bar to power position – hold 1, then pull and catch in full squat.

Squat clean and Push Jerk Complex (3×1 @ 75%)

2 Squat Cleans + 1 Push Jerk

Front Squat (2×2 @ 70%)

Booty Strong

Barbell hip thrust with band around knee (3×6, AHAP)

Barbell Hip thrust, place small band just below knee

Bulgarian Split Squats (2×10, AHAP)

Back Extension (2×20, AHAP)

Lie facing down on the GHD. Maintain a straight spine and descend. Keep a tight spine and bring yourself to parallel

Banded side laying clam (2×20)

Lie on your side. Bend knees slightly. Place band below your knee. Raise your top leg