14Dec2017

13
Dec

14Dec2017

CrossFit Reality – CrossFit

Program A

Weightlifting

Muscle Snatch (3×2 @ 50% + 5-10lbs)

Metcon

Metcon (Time)

8 Rounds:

10 Burpees to plate (45#)

10 box jumps (24/20)

5/3 unbroken Ring/bar Muscle Ups

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