08Sep2016

7
Sep

08Sep2016

CrossFit Reality – CrossFit

Warm-up

Gymnastics

Metcon (No Measure)

3 Rounds

10 Hollow Rocks

10 Med ball sit ups, 20/14

10 V-ups

10 Supermans

Weightlifting

Power Snatch (3×1,2,2 @ 80%+ 5-10lbs, Then 2 drop sets – 20lbs)

2 drop sets are 80% minus 10-15lbs. These should be TnG doubles

Level 1 METCON

300 (Time)

300 Workout

25 Pull-up

50 Deadlift @ 135/95lbs

50 Push-up

50 Box Jump, 20″

50 Floor Wiper 135/95lbs

50 KB Clean and Press, 36/25lbs

25 Pull-up

Level 2 METCON

200 (Time)

“200”

15 Pull-up

50 Deadlift @ 105/75lbs

50 Push-up

50 Box Jump, 20″

50 Floor Wiper 45lb/25lb plate

50 KB Clean and Press, 25/15lbs

10 Pull-up