16MAR16

15
Mar

16MAR16

CrossFit Reality – CrossFit

Warm-up

Ready For SQUAT (No Measure)

3 Rounds:

10 high kicks (front, back, side to side)

5 broad jumps

10 jumping air squats

Level 1 Weightlifting

Back Squat (2×5 @ 70%)

Back Squat (2×3 @ 85%)

Back Squat (1×3 @ 90%)

Back Squat (1×1 @ 97%)

Level 2 Weightlifting

Back Squat (2-2-2-2-2)

LVL 1: Metcon (AMRAP – Reps)

Partner Wod AMRAP 25:

100cal Row

100 KB SDHP @ 70/53

100 Push ups

100 Ring Row

100/100 Alt DB Snatch @ 45/25

100cal Ass. Bike

Alternate work as needed
STUPID

Level 1 METCON

LVL 2: Metcon (AMRAP – Reps)

Partner Wod AMRAP 25:

70cal Row

70 KB Sumo Deadlift @ 53/35

70 Push ups

70 Ring Row

70/70 Alt DB Snatch @ 45/25

70cal Ass. Bike

Alternate work as needed

Level 2 METCON

Warm-up (No Measure)

LEVEL 1 Partner WOD

AMRAP 25

100 CAL Row

100 KB SDHP (70/53)

100 Push Ups

100 Ring Rows

100 Alt DB Snatch (45/25)

100 Cal Assault Bike

Warm-up (No Measure)

LEVEL 2 Partner WOD

AMRAP 25

70 CAL Row

70 KB Sumo Deadlift (70/53)

70 Push Ups

70 Ring Rows

70 Alt DB Snatch (45/25)

70 Cal Assault Bike