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

Back Squat (2×8, AHAP)