13Dec2017

12
Dec

13Dec2017

CrossFit Reality – CrossFit

Program A

Weightlifting

Metcon (AMRAP – Reps)

3×3 Power Clean Singles @ 65% + 10-15lbs 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

Row 1k

30 Squat Cleans 205/135lbs

Row 500m

15 Squat cleans, 205/135lbs

Row must be done in 250m intervals

Squat Cleans must go 1 for 1

Cleans should be about 70% if you can’t do the prescribed weight

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