11Oct2016

10
Oct

11Oct2016

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

Power Snatch (3×1,ME,ME: Work up to 80% +10-15lbs then 2xME)

After your single at 80% + 5-10lbs drop down 40lbs( if over 100) and 30lbs if under for 2 ME 30s sets with a 2:30 break in between 2 sets

Level 1 METCON

Metcon (Time)

50 S2O, 185lbs/125lbs

every time the bar drops do 5 burpee box jump overs, 30/24″

Level 2 METCON

Metcon (Time)

50 S2O, 135lbs/85lbs

every time the bar drops do 5 burpee box jump overs, 24/20″

Cash out

Metcon (AMRAP – Reps)

1min max GHD Sit ups

2min rest

1min max Hip Extensions
Just score max effort reps

Metcon (No Measure)

5min cumulative top of the push up plank