15Dec2017

14
Dec

15Dec2017

CrossFit Reality – CrossFit

Program A

Weightlifting

Metcon (Weight)

1×1 Snatch @ 85% + 10-15lbs

Then:

1×5 @ 50%+ 10-15lbs of above single

Then:

1×10 @ 50%+ 10-15lbs of above single

Then:

1×15 @ 50% + 10-15lbs of above single
Record the weight used in your sets of 5,10,and 15

Metcon

Metcon (Time)

8 Rounds:

12/8 cal ride

12 Push Jerks 135/95lbs

Rest :30s
25min Time cap

Program B

Weightlifting

Snatch (3×1 @ 90%, 94%, 97%)

Clean and Jerk (5×1 @ 93%,95%,97%, then Clean Pull at 100%,105%)

Back Squat (3×3 @ 80%)

Booty Strong

Double band hip thrust (3×20, AHAP)

Shoulders on the box band around knees and band over the hips

Deadlift (2×8, AHAP)

Banded standing hip abduction (4×20)

See coach