19Jul2016

CrossFit Reality – CrossFit

Warm-up

8min

PVC Pipe Warm up (No Measure)

2 Rounds

200m run

10 Pass thrus

10 Back Squats

10 Push Press

10 OHS

10 Good mornings

10yd Duck walk with PVC pipe

Gymnastics

10 min to complete

Metcon (No Measure)

4 sets

5 Rolling pistol to box jump – R

5 Rolling pistol to box jump – L

Start low and increase height each set

Weightlifting

15min to complete

4×1 Snatch + Hang Snatch + Snatch Balance (4×1 Snatch + Hang Snatch + Snatch Balance @ 60% )

4×1 Snatch + Hang Snatch + Snatch Balance

Level 1 METCON

LVL 1: Metcon (AMRAP – Reps)

12min AMRAP

3 Clean and jerks, 135/95lbs

3 Toes-to-bar

6 Clean and jerks, 135/95lbs

6 Toes-to-bar

9 Clean and jerks, 135/95lbs

9 Toes-to-bar

12 Clean and jerks, 135/95lbs

12 Toes-to-bar

15 Clean and jerks, 135/95lbs

15 Toes-to-bar

18 Clean and jerks, 135/95lbs

18 Toes-to-bar…

Level 2 METCON

LVL 2: Metcon (AMRAP – Reps)

12min AMRAP

3 Clean and jerks, 95/65lbs

3 Toes-to-bar

6 Clean and jerks, 95/65lbs

6 Toes-to-bar

9 Clean and jerks, 95/65lbs

9 Toes-to-bar

12 Clean and jerks, 95/65lbs

12 Toes-to-bar

15 Clean and jerks, 95/65lbs

15 Toes-to-bar

18 Clean and jerks, 95/65lbs

18 Toes-to-bar…