07Oct2016

6
Oct

07Oct2016

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

Thruster (1×1, Build to 90% +10lbs, then 1 ME drop set)

Thruster: Build to 90 + 10lbs then one max rep drop set @

– 35lbs (200-300),

-25lbs (100-200)

-15lbs (BB-100)

Level 1 METCON

LVL1: Metcon (AMRAP – Rounds and Reps)

20min AMRAP

2000m row

20 muscle ups

20 power snatches, 95/65

Level 2 METCON

LVL2:: Metcon (AMRAP – Rounds and Reps)

20min AMRAP

2000m row

40 Pull ups

40 Dips

20 power snatches, 95/65

Cash out

$$OUT: Metcon (AMRAP – Reps)

Death by Pull ups

Min 1 – 1 strict – 2 kipping – 3 C2B

Min 2 – 2 strict – 3 kipping – 4 C2B

Min 3 – 3 strict – 4 kipping – 5 C2B

Min 4….

$$OUT: Pendlay Row (5×12 AHAP)