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…