22Dec2017

21
Dec

22Dec2017

Announcements

Holiday Schedule Changes:
-Closed Sunday Christmas Eve & Monday Christmas Day
-Closed Sunday New Years Eve & Monday New Years Day

CrossFit Reality – CrossFit

Program A

Weightlifting

Metcon (Weight)

1×1 Snatch @ AHAP

Then:

1×5 @ 50% of above single

Then:

1×10 @ 50% of above single

Then:

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

Metcon

Metcon (Time)

12 Days of Christmas

1- Clean & Jerk (115/75#)

2- Muscle Ups

3- Box Jumps (24/20)

4- Hang Squat Snatch (115/75#)

5- Bar Facing Burpees

6- Push Press (115/75#)

7- Pistols (Alternating)

8- Toe to Bar

9- Wall Ball (20/14#)

10- C2B Pullups

11- HSPU

12- Front Squats (115/75#)
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