10Oct2016

9
Oct

10Oct2016

CrossFit Reality – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Weightlifting

Widow Maker (70% of 1RM back squat + Heavy AF!)

20 rep max back squat

Level 1 METCON

Metcon (Time)

15,9,3

Cleans, 135/95

Dips

Rest 3 min

12,9,6

Cleans, 135/95

Dips

Rest 3 min

9,6,3

Cleans, 135/95

Dips

Level 2 METCON

Metcon (Time)

15,9,3

Cleans, 95/65

Push ups

Rest 3 min

12,9,6

Cleans, 95/65

Push ups

Rest 3 min

9,6,3

Cleans, 95/65

Push ups

Cash out

$$Out: Metcon (AMRAP – Reps)

3×12 push ups with 60s Rest

1×10 push ups with 60s Rest

1xMax effort push ups
Just score max effort reps

$$Out: Romanian Deadlift (4×8 AHAP)