08Nov2017

7
Nov

08Nov2017

Announcements

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

CrossFit Reality – CrossFit

Program A

Snatch lift-off + Low hang snatch (4×1 @ 80% + 10-15lbs)

Break the bar from the floor and pause 1″ off the floor for 1 second. Then Snatch. Bring the bar back to position 1 to reset. Then descend down to just below the front of the knee. Then snatch

Metcon

CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
Each Burpee+Snatch combo is a round.

Program B

Weightlifting

Power Clean (1×1 @ 75% + 10-20lbs then 2×2 @ – 30/20/10lbs)

Back Squat (4×3 @ 75% + 15-20lbs)

Accessory Work

Metcon (No Measure)

3×10 GHR

3×10 Dips

Booty Strong

Barbell Hip Thrust (3×6 AHAP)

Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise.

Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.

Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position

Bulgarian Split Squats (2×10 @ AHAP)

Back Extension (2×20 @ BW)

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 (see coach for demo)

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