17JUN2016

CrossFit Reality – CrossFit

Warm-up

TOP Speed Dynamic Warm up (No Measure)

10yd Knee hugs

10yd Quad walks

10yd Side to side lunge

10yd Spider lunge

10yd Russian Walks

10yd Standing splits

10yd High knees

10yd Butt kickers

10yd Hollow hops

10yd Broad jumps

3x 10yd sprint

Gymnastics

LVL 1: Metcon (AMRAP – Reps)

3×2 Ring Complex: Pull up, inverted hang, skin the cat

Then:

Max Ring pull ups
Score is Pull ups

LVL 2: Metcon (AMRAP – Reps)

3×2 Ring Complex: Pull up, tuck, inverted hang

Then:

Max Ring Rows
Score is Ring rows

Weightlifting

LVL 1: Snatch (20min to Work up to heaviest Snatch)

LVL 2: Power Position Snatch (In 20min)

Work up to heaviest Power Position Snatch
Add 5lbs from last week

Metcon

LVL 1: Metcon (Time)

Partner WOD

For Time:

100 Push ups – one athlete works at a time

2 Rope climbs – each athlete must do 1

100 Kettlebell swings, 1.5Pood/1Pood – one athlete works at a time

2 Rope climbs – each athlete must do 1

100 Double-unders – one athlete works at a time

2 Rope climbs – each athlete must do 1

100 Overhead squats (95/65lbs)- one athlete works at a time