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