05Oct2016

4
Oct

05Oct2016

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

Box Squats (8×2 @ parallel, @ 75% every 60s)

Stay back. Shins should be vertical. Keep knees stacked over ankles. Utilize your hamstrings to pull you up off the box and your hip flexor to finish

Level 1 METCON

LVL1: Metcon (AMRAP – Reps)

Tabata – 20:10

1a. Hang cleans, BB

1b. Front Squats, BB

1min Rest
Rx+ = 65/55lbs

alternate between Hang cleans and front squats every 20s. At the end of the 4min you will have completed 4 sets of hang cleans and 4 sets of front squats. Your score is your total reps

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

12 Alt Pistols

9 HSPU

6 Burpees

3 Ring Muscle ups

10yd HS Walk
Rx+ =

3″ deficit HSPU

3 unbroken Ring Muscle ups

10yd Unbroken HS walk

HS Walk: 5yds =1rep

Begin after 1 minute rest following Tabata

Level 2 METCON

LVL2: Metcon (AMRAP – Reps)

Tabata – 20:10

1a. Hang cleans, BB

1b. Front Squats, BB

1min Rest
alternate between Hang cleans and front squats every 20s. At the end of the 4min you will have completed 4 sets of hang cleans and 4 sets of front squats. Your score is your total reps

Metcon (AMRAP – Rounds and Reps)

8min AMRAP

12 Alt Pistols to box

18 Push ups

6 Burpees

9 Pull ups
Begin after 1 minute rest following Tabata

Cash out

$$OUT: Metcon (AMRAP – Reps)

2×12 dips with 60s Rest

2×9 dips with 60s Rest

1xMax effort dips
Just score max effort reps

$$OUT: Back Rack Lunges (4×12 Back rack lunges, AHAP)

4×12 Back rack lunges, AHAP.

12 Total reps, 6 each side