14Nov2016

13
Nov

14Nov2016

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

200mrun/250m row/.5mi Ride

10yd Knee Hugs

10yd Quad walks

10yd Side to side lunge

10yd Duck walk

10 Pass throughs

10 OHS

Then:

10 in place lunges, light KB

10 in place lateral lunges, light KB

10 around the world lunges, light KB

Weightlifting

Speed Back Squat (4×6 @70% + AHAP. All reps completed within 12s )

4×6 Speed Back Squat @ 70%

Level 1 METCON

LVL 1: Metcon (AMRAP – Reps)

17min AMRAP

3 T2B

3 HSPU

6 T2B

6 HSPU

9 T2B

9 HSPU

12 T2B

12…..
Continue increasing by 3 reps until the 17min clock expires

Level 2 METCON

LVL 2: Metcon (Time)

17min AMRAP

3 V-ups

3 Push ups

6 V-up

6 Push ups

9 V-ups

9 Push ups

12 V-ups

12…..

Cash out

$$Out: Metcon (Time)

1,2,3,Pull ups

10,9,8, Push ups

$$Out: Weighted Step-ups (4×8 DB Step ups, 24/20)