06Oct2016

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

$$OUT: DB Bench Press (DB Bench 4×8, AHAP)