15Jul2016

14
Jul

15Jul2016

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)

3 Rounds

10 Dips

10 HSPU

Weightlifting

20min to complete

Squat Clean + Hang Squat clean (4×3 Sqt Cln + Hng Sqt cln @ 65%+30lbs)

4×1 Squat Clean + Hang Squat clean (below the knee) @ 65% of Clean

Front Squat (3×5,3,1+ FS @ 75% + 10lbs, 80%+10lbs, 85% + 10lbs)

“+” is for max reps on the 3rd set

Level 1 METCON

LVL 1: Metcon (Time)

3 person team WOD

40 Handstand Push-Ups

12 Rope Climbs (15ft)

45 Squat Snatches (115/85)

8 Rope Climbs (15ft)

36 Squat Snatches (115/85)

4 Rope Climbs (15ft)

27 Squat Snatches (115/85)

40 Handstand Push-Ups

LVL 1: Metcon (Time)

3 person team WOD

40 Handstand Push-Ups

12 Rope Climbs (15ft)

45 Squat Snatches (115/85)

8 Rope Climbs (15ft)

36 Squat Snatches (115/85)

4 Rope Climbs (15ft)

27 Squat Snatches (115/85)

40 Handstand Push-Ups

Level 2 METCON

LVL 2: Metcon (Time)

3 person team WOD

100 Push-Ups

50 Pull ups

45 Pwr Snatches (95/65)

40 Pull ups

36 Pwr Snatches (95/5)

30 Pull ups

27 Pwr Snatches (95/65)

100 Handstand Push-Ups