15Nov2017
CrossFit Reality – CrossFit
Program A
Snatch lift-off + Low hang snatch (1×1 @ AHAP)
Break the bar from the floor and pause 1″ off the floor for 1 second. Then Snatch. Bring the bar back to position 1 to reset. Then descend down to just below the front of the knee. Then snatch
Metcon
CrossFit Games Open 16.1 (AMRAP – Reps)
20 Minute AMRAP
25 Ft OH Walking Lunge 95#/65#
8 Bar Facing Burpees
25 Ft OH Walking Lunge
8 C2B Pull-Ups
*Jump over the bar after each burpee
*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep
Program B
Weightlifting
Power Clean (1×1 @ 75% + 10-20lbs then 2×2 @ – 30/20/10lbs)
Back Squat (4×3 @ 75% + 15-20lbs)
Accessory Work
Metcon (No Measure)
3×10 GHR
3×10 Dips
Booty Strong
Barbell Hip Thrust (3×6 AHAP)
Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise.
Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position
Bulgarian Split Squats (2×10 @ AHAP)
Back Extension (2×20 @ BW)
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 (see coach for demo)
Lie on your side. Bend knees slightly. Place band below your knee. Raise your top leg