07Nov2017

6
Nov

07Nov2017

Announcements

Friday 11/10 The gym will be closed for
The Observance of Veterans Day.

CrossFit Reality – CrossFit

Program A

Weightlifting

Strict Press + Push Press (4×1 @ 55% + 5-10lbs of CnJ)

Strict Press + Push Press

Weighted Step-ups (4×16 @ 55%+5-10lbs of CnJ)

Back rack the bar. Use small boxes; either 10 or 12” boxes. Super set movement with press complex

Metcon

Metcon (AMRAP – Reps)

12min EMOM

Min 1: 13/10 Cal bike

Min 2: 10 Wall balls (20/14) + 15/10 push ups
Perfect score = 228/180 reps, add remaining seconds of last round if you have a perfect score for a tie-break score

Program B

Weightlifting

Snatch Grip Deadlift + Low hang snatch from deficit (4×2 @ 65% + 10-15lbs)

Snatch Grip Deadlift + Low hang snatch from 4″ deficit

Clean + Push Jerks (3×1 @ 80% + 10-15lbs)

Clean + 2 Push jerks @ 80%

Booty Strong

Band hip thrust (3×10)

See coach for a demo

Walking Lunge (2×50 @ BW)

Walking lunge

Reverse Hypers (3×10)

Lateral band walk (2×20)

See coach for demo

Back Extension (2×20)

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

Accessory Work

Metcon (No Measure)

5×6 Good morning

3×8 YTWLs