27
Nov
28Nov2017
CrossFit Reality – CrossFit
Program A
Metcon
Metcon (Time)
10 Rounds
10 Toes to Bar
15 Wallballs 20/14lbs”
15min Time cap
5min transition to WOD 2
Metcon (Time)
5 Rounds
Row 250m
15 Push Press 115/75lbs
15 Chest to Bar Pull-Ups
Rest 1min
20min Time cap
Include 60s rest in total time. No rest after last round.
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