22Sep2016

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

Clean and Jerk (3×1,ME,ME. 80% for 1, then 2 ME Pwr Cl sets)

Build to 80% of 1RM CnJ, then drop 30 pounds if 80% is between 200 and 300. 20 pounds if between 100 and 200, and 10 pounds if between BB and 100. 2 max effort 30s sets of power clean.

Level 1 METCON

LVL1: Metcon (Time)

12 Thrusters, 135/95

3 legless rope climbs

9 Thrusters, 135/95

2 Legless rope climbs

6 Thrusters

1 Legless rope climbs

Level 2 METCON

LVL2: Metcon (Time)

12 Thrusters, 95/65

15 Pull ups

9 Thrusters, 95/65

12 Pull ups

6 Thrusters, 95/65

9 Pull ups

3 Thrusters, 95/65

6 Pull ups

Cash out

$$OUT: Metcon (AMRAP – Reps)

2 Rounds

30s max alt pistols

30s rest

30s bottom of the pistol squat – R

30s max alt pistols

30s rest

30s bottom of the pistol squat – L

30s rest

$$OUT: DB Bench Press (DB Bench 4×8, AHAP)

$$OUT: Coach Rob Burpees (Time)

50 Burpees over the line