19
Jun
20Jun2016
CrossFit Reality – CrossFit
Warm-up
8min
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
10 min to complete
Metcon (No Measure)
4 Rounds
3 gymnastics swings
2 Ring to hips
1 Muscle ups
Then:
Max L-sit hold
Flexibility Training
RomWOD
Weightlifting
10min to complete
Squat Clean + Front Squat Complex (4×1 Clean + 2 [email protected] 70% of 1RM CnJ)
4×1 Clean + 2 [email protected] 70% of 1RM Clean
Level 1 METCON
LVL 1: Metcon (AMRAP – Reps)
10min Cap
40 T2B
10 Snatch, .50/BB
30 T2B
10 Snatch, .75/50 BW
20 T2B
10 Snatch, BW/.90
10 T2B
1.10/BW Snatch, as many reps as possible
Level 2 METCON
LVL 2: Metcon (AMRAP – Reps)
10min Cap
40 T2B
10 Snatch, .50/BB
30 T2B
10 Snatch, .65/50 BW
20 T2B
10 Snatch, 75/.60
10 T2B
.90/.80 Snatch, as many reps as possible