03JUN2016

2
Jun

03JUN2016

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

LVL 1: Metcon (Distance)

2 Rounds

20 elevated ring rows

20 push ups

Max HS Walk
Score is HS Walk Distance

LVL 2: Metcon (AMRAP – Reps)

2 Rounds

20 elevated ring rows

20 push ups

Max HS Shoulder Taps
Score is HS Shoulder taps

Weightlifting

LVL 1: Snatch (10min to Work to 90%+5lbs of 1RM snatch)

LVL 2: Power Position Snatch (In 10min)

Work up to heaviest Power Position Snatch
Add 5lbs from last week

Snatch Complex: 2×1 Sn + 2 OHS (2×1)

2×1 Snatch + 2 OHS, Hold bottom of OHS for 5s @ 20lbs less then daily 1RM
Immediately following

Front Squat (3×3+ FS @ 70%, 75%, 80% (+ is for max reps))

Metcon

LVL 1: Metcon (Time)

5 Rounds

20 Double Unders

10 Wall Ball 20/14

1 Rope Climb 15 ft.
RX+ = 1 legless rope climb, 15ft

LVL 2: Metcon (Time)

5 Rounds

20 Double Unders

10 Wall Ball 18/12

8 Rope Pulls