7
Jun
08Jun2016
CrossFit Reality – CrossFit
Warm-up
8min
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
10 min to complete
Metcon (No Measure)
3 Rounds
15 Kipping Dips
2min HS Hold practice
Weightlifting
20min to complete
Back Squat (7×3 @ 85% E2M)
Level 1 METCON
LVL 1: Metcon (Time)
9,7,5
Snatch, 155/105lbs
HSPU, 3in deficit
RX+
9,7,5
Snatch, 155/105lbs
HSPU, Strict 6in deficit
Level 2 METCON
LVL 2: Metcon (Time)
12,9,7
Snatch, 115/75lbs
HSPU