18
Dec
19Dec2017
CrossFit Reality – CrossFit
Program A
Metcon
Metcon (AMRAP – Rounds and Reps)
15min AMRAP
15 pull ups
20 Kettlebell Swings 70/53lbs
15 T2B
20 Alternating Pistols
5min transition to WOD 2
Metcon (Time)
30 Handstand Push-Ups
30 Power Snatch 95/65lbs
60 Sit ups
30 Overhead Squats 95/65
30 Handstand Push-Ups
20min Time cap
Program B
Weightlifting
Snatch from blocks (4×2 @ 75%)
Snatch from blocks. Barbell should be at the knee
Power Clean (4×2 @ 65%)
Booty Strong
Barbell hip thrust with band around knee ( 1×10, 1x 8, 1×6, 1×15)
Barbell Hip thrust, place small band just below knee
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
Single Leg hip thrust (2×15, eachleg)
Lie flat on your back. Place one foot up on a 10 or 12″ box. Execute a single leg hip thrust