9
Jun
10JUN2016
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
LVL 1: Metcon (AMRAP – Reps)
3×2 Ring Complex: Pull up, inverted hang, skin the cat
Then:
Max Push ups
Score is Push ups
LVL 2: Metcon (AMRAP – Reps)
3×2 Ring Complex: Pull up, tuck, inverted hang
Then:
Max Push ups
Score is Push ups
Weightlifting
LVL 1: Snatch (10min to Work to 90%+10lbs of 1RM snatch)
LVL 2: Power Position Snatch (In 10min)
Work up to heaviest Power Position Snatch
Add 5lbs from last week
Snatch Complex: 2×1 Sn + 2 OHS (2×1)
2×1 Snatch + 2 OHS, Hold bottom of OHS for 5s @ 20lbs less then daily 1RM
Immediately following
Front Squat (3×5,3,1 + FS @ 75%, 80%, 85% (+ is for max reps))
Metcon
LVL 1: Metcon (Time)
800m Run
40 WB, 20/14
25 C2B Pull ups
LVL 2: Metcon (Time)
800m Run
40 WB, 18/12
25 Pull ups