04Oct2016
CrossFit Reality – CrossFit
Warm-up
Rowling (No Measure)
5 Rounds:
To get a perfect strike athletes must use full pulls on the rower with no breaks in between pulls and land exactly on 100m.
*2 air squat penalty for every meter off between rounds*
Weightlifting
Power Snatch (3×1,ME,ME: Work up to 80% +5-10lbs then 2xME)
After your single at 80% + 5-10lbs drop down 40lbs( if over 100) and 30lbs if under for 2 ME 30s sets with a 2:30 break in between 2 sets
Level 1 METCON
Metcon (AMRAP – Reps)
17min AMRAP:
40 Lateral Barbell Burpees
35 Snatch (75/45)
30 Lateral Barbell Burpees
25 Snatch (105/75)
20 Lateral Barbell Burpees
15 Snacthes (135/100)
10 Lateral Barbell Burpees
AMRAP Snatch (165/120)
RX+ 95/75, 135/105, 165/125, 205/145
Level 2 METCON
Metcon (AMRAP – Reps)
17min AMRAP:
40 Lateral Barbell Burpees
35 Snatch (75/45)
30 Lateral Barbell Burpees
25 Snatch (95/65)
20 Lateral Barbell Burpees
15 Snacthes (115/85)
10 Lateral Barbell Burpees
AMRAP Snatch (135/95)
Cash out
Metcon (AMRAP – Reps)
1min max GHD Sit ups
2min rest
1min max Hip Extensions
Just score max effort reps
Metcon (No Measure)
5min cumulative top of the push up plank