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