5
Jul
06Jul2016
CrossFit Reality – CrossFit
Warm-up
8min
Top speed Dynamic Warm up – 2 (No Measure)
10yd Quad walks
10yd Side to side lunge
10yd Spider lunge
10yd Samson Stretch
10yd Inch worm with push up
One foot in speed ladder
Two feet in speed ladder
Icky shuffle
1 round of Cross-symmetry bands
Gymnastics
10 min to complete
LVL 1: Metcon (No Measure)
4 Rounds
7 Push ups
7 Dips
7 HSPU, strict
LVL 2: Metcon (No Measure)
4 Rounds
7 Push ups
7 Dips, w/band
7 HSPU, kipping
Weightlifting
10min to complete
Power Pos Snatch + 2 OHS (5×1 Power Pos Sn + 2 OHS @ 60% + 20lbs of Sn)
5×1 Power Pos Snatch + 2 OHS @ 60% of Snatch
Deadlift (10min to Build to 1RM Deadlift)
Level 1 METCON
LVL 1: Metcon (AMRAP – Rounds and Reps)
15min AMRAP
5 Power cleans (145lbs / 95lbs)
10 Toes to bar
15 Wall balls (20lbs/14lbs to 10’/9′ target)
Level 2 METCON
LVL 2: Metcon (AMRAP – Rounds and Reps)
15min AMRAP
5 Power cleans (115lbs / 75lbs)
10 Toes to bar
15 Wall balls (20lbs/14lbs to 10’/9′ target)