19APR18
CrossFit Reality – CrossFit
Warm-up
Warm-up (No Measure)
Sprint and Stirct press warm up:
21-15-9
PVC Strict Press
Air Squats
PVC Push Press
Jumping Lunges
finish with 400m run done in 2 rounds of jog down the parking lot forwards jog back to the other end backwards
Weightlifting
Shoulder Press (5×6 @ 60%+15lbs)
Warm up to 60%+15lbs of your 1RM, then perform 5×6. if you didnt do 1RM, or missed last week do whatever weight you were supposed to.
Metcon
Metcon (Distance)
Conditioning Day:
0:00-1:00 = 100m Sprint
1:00-2:00 = Row (150/125m)
2:00-3:00 = 100m Sprint
3:00-4:00 = Row (150/125m)
4:00-5:00 = 100m Sprint
5:00-6:00 = Row (150/125m)
6:00-7:00 = 100m Sprint
7:00-8:00 = Row (175/150)
8:00-9:00 = 100m Sprint
9:00-10:00 = Row (175/150)
10:00-11:00 = 100m Sprint
11:00-12:00 = Row (175/150)
12:00-13:00 = 100m Sprint
13:00-14:00 = Row (200/175)
14:00-15:00 = 100m Sprint
15:00-16:00 = Row (200/175)
16:00-17:00 = 100m Sprint
17:00-18:00 = Row (200/175)
Score is total meters traveled, you are finished when you fail to complete a round in the alotted time.