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)