22Aug2016

21
Aug

22Aug2016

CrossFit Reality – CrossFit

Warm-up

Gymnastics

Metcon (No Measure)

50 Elevated Ring Rows

Followed immediately by:

10x6s hold over bar

Weightlifting

Back Squat (Build to 90% then 1 max rep drop set)

Drop set weight

If 90% is:

Between 300 and 400lbs then – 40lbs

Between 200 and 300lbs then – 30lbs

Between 100 and 200lbs then – 20lbs

Between 35-100lbs then – 10lbs

Metcon

LVL 1: Metcon (Time)

“300”

25 Pull-up

50 Deadlift @ 135/95lbs

50 Push-up

50 Box Jump, 20″

50 Floor Wiper 135/95lbs

50 KB Clean and Press 35/25lbs

25 Pull-up

Level 2 METCON

LVL 2: Metcon (Time)

“200”

15 Pull-up

50 Deadlift @ 105/75lbs

50 Push-up

50 Box Jump, 20″

50 Floor Wiper 45lb/25lb plate

50 KB Clean and Press, 25/15lbs

10 Pull-up