07JUN2016

6
Jun

07JUN2016

CrossFit Reality – CrossFit

Warm-up

TOP Speed Dynamic Warm up (No Measure)

10yd Knee hugs

10yd Quad walks

10yd Side to side lunge

10yd Spider lunge

10yd Russian Walks

10yd Standing splits

10yd High knees

10yd Butt kickers

10yd Hollow hops

10yd Broad jumps

3x 10yd sprint

Gymnastics

Metcon (No Measure)

100 Hollow rocks

50 Supermans

2 Pistols each leg every time you break

Weightlifting

Snatch (5×1 Build up to 60%. E2M for 10min. No hip contact)

Metcon (Time)

5 Rounds

15 unbroken push press @ 95/65lbs + 10lbs

30s rest in between sets

Metcon

LVL:1: Metcon (Time)

Partner WOD

15 Rounds

10 OHS, 95/65lbs

10 T2B

EMOT3M

3 Rope climbs

Split up the work however you want

LVL:2: Metcon (Time)

Partner WOD

15 Rounds

10 OHS, 75/55lbs

10 T2B

EMOT3M

6 Rope lowers

Split up the work however you want