5
Oct
06Oct2016
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
Clean and Jerk (3×1,ME,ME. 80%+10-15lbs)
Build to 80%+10-15lbs of 1RM CnJ, then drop 30lbs if 80% is between 200 and 300. 20 pounds if between 100 and 200, and 10 pounds if between BB and 100. Then do 2 max effort 30s sets of power cleans.
Level 1 METCON
LVL1: Metcon (AMRAP – Reps)
E3M for 15min
20 Wall Balls, 20/14
10 C2B
5 Cleans, 75% of 1RM Clean
RX+ = 1 Back Flip at the end of every completed round
Level 2 METCON
LVL2: Metcon (Time)
E3M for 15min
20 Wall Balls,20/14
10 Pull ups
5 Cleans, 70% of 1RM Clean
Cash out
$$OUT: Metcon (AMRAP – Reps)
2 Rounds
30s max alt pistols
30s rest
30s bottom of the pistol squat – R
30s max alt pistols
30s rest
30s bottom of the pistol squat – L
30s rest