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