5
Sep
06Sep2016
CrossFit Reality – CrossFit
Warm-up
Gymnastics
Metcon (No Measure)
4×8 Evil wheel
(Barbell Roll out)
Weightlifting
Jerk Complex (4×1, 70% + 10-15lbs of 1RM Rack Jerk)
Dip, 3s Pause, Drive up
Dip, 3s pause, Jerk”
Metcon
LVL 1: Metcon (Time)
Partner WOD
300m run – together
100 Ring Dips
100 Box Jumps 20″
300m run – together
15 Muscle ups
15 Deadlifts, 315/205
300m run – together
100 abmat sit ups
100 double unders
300m run – together
*one athlete works at a time, break up the reps however you like.
Level 2 METCON
Metcon (Time)
Partner WOD
300m run – together
100 Push ups
100 Box Jumps 20″
300m run – together
30 Pull ups
15 Deadlifts, 225/155
300m run – together
100 abmat sit ups
200 single unders
300m run – together
*one athlete works at a time, break up the reps however you like.