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