01Sep2016

CrossFit Reality – CrossFit

Warm-up

Gymnastics

Metcon (No Measure)

5 Rounds

5 Hollow Rocks

5 Tuck ups

5 V-ups

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

Metcon

LVL 1: Metcon (Time)

12 Snatches (135/95)

12 Muscle Ups

9 Snatches (155/105)

9 Muscle Ups

6 Snatches (185/115)

6 Muscle Ups

Level 2 METCON

LVL 2: Metcon (Time)

12 Snatches (95/55)

18 Pull ups

18 Dips

9 Snatches (115/75)

15 Pull ups

15 Dips

6 Snatches (135/95)

12 Pull ups

12 Dips