20Sep2016

19
Sep

20Sep2016

CrossFit Reality – CrossFit

Warm-up

Top Speed Sprint Warm up (No Measure)

10yd twisting lunge

10yd knee hugs

10yd Quad walk

10yd over and under

10yd Spider lunge

10yd Russian Walks

10yd Hollow Walk

10yd Hollow Hop

10yd Broad jump

10yd Single leg hop – (15yd-L, 15yd-R)

10yd Single leg triple jump – (10yd-L, 10yd-R)

10yd quick skips

3x50yd build ups

Weightlifting

Power Snatch (3×1,ME,ME: Work up to 80% of 1RM Sn, then 2 ME set)

After your single at 80%, drop down 40lbs( if over 100) and 30lbs if under for 2 ME 30s sets with a 2:30 break in between 2 sets

Level 1 METCON

Metcon (AMRAP – Reps)

Tabata: 20:10

1.Ball Slam, 20/15

1min Rest

2. Air squat

1min Rest

3. American KBS, 53/35

1min Rest

4. T2B
Score is total of lowest reps in each movement

Level 2 METCON

Cash out

Metcon (AMRAP – Reps)

1min max GHD Sit ups

2min rest

1min max Hip Extensions
Just score max effort reps

Metcon (No Measure)

5min cumulative top of the push up plank

Coach Rob Burpees (Time)

50 Burpees over the line