31Oct2017

CrossFit Reality – CrossFit

Program A

Weightlifting

Strict Press + Push Press (4×1 @ 55% + 5lbs of CnJ)

Strict Press + Push Press

Weighted Step-ups (4×16 @ 55%+5lbs of CnJ)

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

Metcon

Metcon (AMRAP – Reps)

12min EMOM

Min 1: 15/12 cal bike

Min 2: 15 SDHP, 95/65
Perfect score = 180/162 reps

Program B

Weightlifting

Snatch Grip Deadlift + Low hang snatch from deficit (4×2 @ 65% + 5-10lbs)

Snatch Grip Deadlift + Low hang snatch from 4″ deficit

Clean + Push Jerks (3×1 @ 80% + 5-10lbs)

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