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