22Jul2016

21
Jul

22Jul2016

Announcements

CrossFit Games Schedule:
Friday: Close at 6PM all classes will run normal up to that.
Saturday: 7am only
Sunday: Closed

CrossFit Reality – CrossFit

Warm-up

8min

PVC Pipe Warm up (No Measure)

2 Rounds

200m run

10 Pass thrus

10 Back Squats

10 Push Press

10 OHS

10 Good mornings

10yd Duck walk with PVC pipe

Gymnastics

10 min to complete

Metcon (AMRAP – Reps)

3 Rounds

2 Skin the cat complex

Max Ring Pull ups

Weightlifting

20min to complete

Snatch (3×1 Snatch E2M, Start @ 85% and increase each set)

5 min to warm up to 85%.

Only move up in weight after a successful lift.

Clean and Jerk (3×1 CnJ E2M, Start @ 85% and increase each set)

5 min to warm up to 85%.

Only move up in weight after a successful lift.

Level 1 METCON

LVL 1: Metcon (Time)

Partner Workout

21,15,9

Deadlifts, 225,155lbs (Partners

Synchronized Burpees

100-ft. handstand walk (Relay style)
For the deadlifts one partner works at a time. Complete total number as team. For the burpees partners will each do the specified amount but must be synchronized. Handstand walks are done relay style. Partner 2 picks up where partner 1’s feet land.

Level 2 METCON

LVL 2: Metcon (Time)

Partner Workout

21,15,9

Deadlifts, 155,95lbs

Synchronized Burpees

200-ft. Wheelbarrow – (Switch at 100ft mark)
For the deadlifts one partner works at a time. Complete total number as team. For the burpees partners will each do the specified amount but must be synchronized. Wheelbarrow walks can be done by one partner or distance can be split up whatever way team designates