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