24Oct2017

23
Oct

24Oct2017

CrossFit Reality – CrossFit

Program A

Weightlifting

Strict Press + Push Press (4×1 @ 55% of CnJ)

Strict Press + Push Press

Weighted Step-ups (4×16 @ 55% of CnJ)

Back rack the bar. Use small boxes; either 10 or 12” boxes. Super set movement with press complex

Metcon

Metcon (AMRAP – Reps)

15min EMOM

Min 1: 200m run

Min 2: 20 Wall balls, 20/14

Min 3: 10 Power cleans, 135/95
RX+= 25 Wall balls and 15 power cleans

Perfect score = 150 reps

Rx+ perfect score = 200 reps

Consider the 200m a buy in. There is no rep for the 200m run

Program B

Weightlifting

Snatch Grip Deadlift + Low hang snatch from deficit (4×2 @ 65%)

Snatch Grip Deadlift + Low hang snatch from 4″ deficit

Clean + Push Jerks (3×1 @ 80%)

Clean + 2 Push jerks @ 80%

Booty Strong

Band hip thrust (3×10)

See coach for a demo

Walking Lunge (2×50 @ BW)

Walking lunge

Reverse Hypers (3×10)

Lateral band walk (2×20)

See coach for demo

Back Extension (2×20)

Lie facing down on the GHD. Maintain a straight spine and descend. Keep a tight spine and bring yourself to parallel

Accessory Work

Metcon (No Measure)

5×6 Good morning

3×8 YTWLs