12Dec2017

11
Dec

12Dec2017

CrossFit Reality – CrossFit

Program A

Metcon

Metcon (Time)

4 Rounds:

Run 400m

2 legless Rope Climbs, 15/12
15min Time cap

5min transition to WOD 2

Metcon (Time)

27-21-15-9

Calories on Bike

Hang Power Snatch 95/65lbs
20min Time cap

Program B

Weightlifting

Snatch from blocks (4×2 @ 75%)

Snatch from blocks. Barbell should be at the knee

Power Clean (4×2 @ 65%)

Booty Strong

Barbell hip thrust with band around knee ( 1×10, 1x 8, 1×6, 1×15)

Barbell Hip thrust, place small band just below knee

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

Single Leg hip thrust (2×15, eachleg)

Lie flat on your back. Place one foot up on a 10 or 12″ box. Execute a single leg hip thrust

Back Squat (2×8, AHAP)