02Sep2016

1
Sep

02Sep2016

CrossFit Reality – CrossFit

Warm-up

Gymnastics

Metcon (No Measure)

3×15 Banded hamstring curls

2×15 GHD

* Superset the two movements

Metcon

LVL 1: Metcon (Time)

50 Wall balls (20 / 14 lbs to a 10’ target)

50 T2B

50 One-legged squats, alternatin

50 CnJ, 135/95

Level 2 METCON

LVL 2: Metcon (Time)

40 Wall balls (20 / 14 lbs to a 10’ target)

40 T2B

40 One-legged squats to box, alternating

40 Dumbbell Hang clean and jerks, 25/20lbs

Weightlifting

Deadlift (Build to 90%+10lbs then 1 max set drop set)

Drop set weight

If 90% is:

Between 400 and 500lbs then – 50lbs

Between 300 and 400lbs then – 40lbs

Between 200 and 300lbs then – 30lbs

Between 100 and 200lbs then – 20lbs

Between 35-100lbs then – 10lbs