05Aug2016

4
Aug

05Aug2016

CrossFit Reality – CrossFit

Warm-up

8min

PVC Pipe Warm up (No Measure)

2 Rounds

200m run

10 Pass thrus

10 Back Squats

10 Push Press

10 OHS

10 Good mornings

10yd Duck walk with PVC pipe

Gymnastics

10 min to complete

Metcon (Time)

2 Rounds

10 Strict T2B

10 Strict Pull ups

10 Deck squats

Weightlifting

20min to complete

Snatch (3×1 Snatch E2M, Start @ 85% and increase each set)

5 min to warm up to 85%.

Only move up in weight after a successful lift.

Clean and Jerk (3×1 CnJ E2M, Start @ 85% and increase each set)

5 min to warm up to 85%.

Only move up in weight after a successful lift.

Level 1 METCON

LVL 1: Metcon (Time)

800M run

8 S2O, 225/155lbs

2 rope climbs, 15′

600m run

6 Power Cleans, 225/155lbs

2 rope climbs, 15′

400m run

4 Front squats, 225/155lbs

2 rope climbs, 15′

Level 2 METCON

LVL 2: Metcon (Time)

800M run

8 S2O, 155/105lbs

4 rope lowers,

600m run

6 Power Cleans, 155/105lbs

4 rope lowers

400m run

4 Front squats, 155/105lbs

4rope lowers, 15′