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