13
Nov
14Nov2017
CrossFit Reality – CrossFit
Program A
Weightlifting
Strict Press + Push Press (4×1 @ AHAP)
Strict Press + Push Press
Weighted Step-ups (4×16 @ AHAP)
Back rack the bar. Use small boxes; either 10 or 12” boxes. Super set movement with press complex
Metcon
Metcon (AMRAP – Reps)
16min EMOM
Min 1-3: 400m Run, max rep pull ups
Min 4: 20 Wall balls, 12/10′
Score is total pull ups + total wall balls.
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