8
Sep
09Sep2016
CrossFit Reality – CrossFit
Warm-up
Gymnastics
Metcon (No Measure)
4×6 GHR
3×10 Strict T2B
Weightlifting
Deadlift (Build to 90%+20lbs then 1 max set drop set)
Drop set weight
If 90% is:
Between 400 and 500lbs then – 50lbs
Between 300 and 400lbs then – 40lbs
Between 200 and 300lbs then – 30lbs
Between 100 and 200lbs then – 20lbs
Between 35-100lbs then – 10lbs
Level 1 METCON
LVL 1: Metcon (AMRAP – Reps)
7min
Max Wall balls
1min
Rest
7min
Max Cals Assault bike
Level 2 METCON
LVL 2: Metcon (AMRAP – Reps)
… The same as level 1 🙂