13Oct2016

12
Oct

13Oct2016

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

Clean and Jerk (3×1,ME,ME. 80%+15-20lbs)

Build to 80%+15-20lbs of 1RM CnJ, then drop 30lbs if 80% is between 200 and 300. 20 pounds if between 100 and 200, and 10 pounds if between BB and 100. Then do 2 max effort 30s sets of power cleans.

Level 1 METCON

LVL1: Metcon (AMRAP – Reps)

16min EMOM

1st min 200/150m row

2nd min 1 Snatch, 225/155lbs

3rd min 15 Wall balls

4th min 1 Snatch, 225/155lbs
Count all reps. Completed row counts as 1 rep

Level 2 METCON

LVL2: Metcon (AMRAP – Reps)

16min EMOM

1st min 200/150m row

2nd min 1 Snatch, 90%

3rd min 15 Wall balls

4th min 1 Snatch, 90%
Count all reps. Completed row counts as 1 rep

Cash out

$$OUT: Metcon (AMRAP – Reps)

2 Rounds

30s max alt pistols

30s rest

30s bottom of the pistol squat – R

30s max alt pistols

30s rest

30s bottom of the pistol squat – L

30s rest

$$OUT: DB Bench Press (DB Bench 4×8, AHAP)