17Nov2016

16
Nov

17Nov2016

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

3 sets or 5 minutes, whatever comes first:

10 PVC Pass throughs

8 PVC Overhead squat

6 Box jumps (small box, 10″)

Then:

3x Burgerner Clean Warm up with barbell

Weightlifting

Halt Clean (4×2 Halt cln @70%+AHAP lbs w/3s pause at the knee)

4×2 Halt clean @ 70% with 3s pause at the knee

Level 1 METCON

LVL 1: Metcon (AMRAP – Rounds and Reps)

12min AMRAP

60 Double Unders

10 Ring Dips

10 Hang Power Cleans, 135lbs/95lbs

Level 2 METCON

LVL 2: Metcon (AMRAP – Rounds and Reps)

12min AMRAP

120 Single Unders

10 Push ups

10 Hang Power Cleans, 95lbs/65lbs

Cash out

$$Out: Metcon (Time)

800m Farmers Carry, 50/40lbs DB

$$Out: Planche Throughs (3×10 DB Planche through )

3×10 DB Planche through

$$Out: Metcon (No Measure)

EMOM: 10 min

1 Legless Rope Climb