01JUN2016

31
May

01JUN2016

CrossFit Reality – CrossFit

Warm-up

TOP Speed Dynamic Warm up (No Measure)

10yd Knee hugs

10yd Quad walks

10yd Side to side lunge

10yd Spider lunge

10yd Russian Walks

10yd Standing splits

10yd High knees

10yd Butt kickers

10yd Hollow hops

10yd Broad jumps

3x 10yd sprint

Gymnastics

Metcon (No Measure)

5min HS hold practice

3×10 banded push ups

Weightlifting

LVL:1: Clean (10min to work up to 1 Clean at 90%+5lbs of CnJ max)

add 5lbs from last week

LVL2: Power Clean from Power Position (5×1 E2M for 10min)

Increase 5lbs from week 1

Barbell Cycling, Clean (2xMax in 30sec)

2 Sets of max hang power cleans in 30s at 60% of daily 1RM
90s Rest in between

Back Squat (1×5 @ 85%)

Take 10min to build up to 1×5 at 85%

Metcon

LVL 1: Metcon (Time)

800m Run

Then:

21,15,9

Burpees

KBS, 2/1.5Pood

Finish w/

800m run

LVL 2: Metcon (Time)

600m run

Then:

21-15-9

Burpees

KB Swings (1.5/1.0)

Finish w/

600m Run