08Jul2016

7
Jul

08Jul2016

CrossFit Reality – CrossFit

Warm-up

8min

Top speed Dynamic Warm up – 2 (No Measure)

10yd Quad walks

10yd Side to side lunge

10yd Spider lunge

10yd Samson Stretch

10yd Inch worm with push up

One foot in speed ladder

Two feet in speed ladder

Icky shuffle

1 round of Cross-symmetry bands

Gymnastics

10 min to complete

Metcon (No Measure)

100 Hollow rocks

100ft Cumulative HS Walk

Weightlifting

20min to complete

Squat Clean + Hang Squat clean (4×3 Sqt Cln + Hng Sqt cln @ 65%+20lbs)

4×1 Squat Clean + Hang Squat clean (below the knee) @ 65% of Clean

Front Squat (3×3+ FS @ 70% + 10lbs, 75%+10lbs, 80% + 10lbs)

3×3″+” is for max reps on the 3rd set

Level 1 METCON

LVL 1: Metcon (Time)

15min time cap

5 Muscle ups

10 Deadlifts, 135/95lbs

20 Box Jumps

10 Muscle ups

15 Deads, 185/135lbs

20 Box jumps

15 muscle ups

20 Deads, 225/155lbs

20 Box jumps

Level 2 METCON

LVL 2: Metcon (Time)

15min time cap

5 C2B Pull ups

10 Deadlifts, 95/65lbs

20 Box Jumps

10 C2B Pull ups

15 Deads, 135/95lbs

20 Box jumps

15 C2B Pull ups

20 Deads, 185/135lbs

20 Box jumps