13
Jul
14Jul2016
Announcements
Outside WOD’s This Weekend:
Saturday Meet at the gym @ 7AM bring cash for parking as we head south for a hike/WOD in the hills. We will be back at approximately 11am or noon.
Sunday Beach WOD, meet at the gym at 10AM.
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 (No Measure)
6x20s L-sit
If you cannot hold for 20s accumulate 2 total minutes
Weightlifting
15min to complete
Power Pos Snatch + 2 OHS (5×1 Power Pos Snatch + 2 OHS @ 60% + 15lbs)
5×1 Power Pos Snatch + 2 OHS @ 60% of Snatch
Go AHAP for last 2 sets
Level 1 METCON
LVL 1: Metcon (AMRAP – Reps)
Bring Sally Up Back Squats
30 reps, 95/65
RX+ =
Bring Sally Up Back Squats
30 reps, 135/95
Level 2 METCON
Metcon (AMRAP – Reps)
Bring Sally Up Back Squats
30 Reps, 45/35