11Aug2016

10
Aug

11Aug2016

CrossFit Reality – CrossFit

Warm-up

8min

PVC Pipe Warm up (No Measure)

2 Rounds

200m run

10 Pass thrus

10 Back Squats

10 Push Press

10 OHS

10 Good mornings

10yd Duck walk with PVC pipe

Gymnastics

10 min to complete

Metcon (AMRAP – Reps)

1 Pull ups, 3s hold

2 Pull ups, 3s hold

3 Pull ups, 3s hold and so on until 10 or failure

Then:

2 Push ups, 10s hold

4 Push ups, 10s hold

6 Push ups, 10s hold and so on until 20 or failure
For the Pull ups:

If you can get to the round of 5 for the pull ups you are done. Proceed to the Push ups. If you can’t get to the round of 5 repeat from the beginning.

For the Push ups

If you can get to the round of 10 push ups you are done. If not, repeat from the beginning.

Score is the highest number completed in each movement.

Weightlifting

15min to complete

Clean + Hang Clean + Jerk (4×1 Clean + Hang Clean + Jerk @ 70% + 30lbs)

4×1 Clean + Hang Clean + Jerk @ 70%

Level 1 METCON

LVL 1: Metcon (AMRAP – Reps)

3min Max cal assault bike

Immediately followed by:

4min Max HSPU

Level 2 METCON

Metcon (AMRAP – Reps)

3min Max cal assault bike

Immediately followed by:

4min Max push ups