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