22Jun2016

CrossFit Reality – CrossFit

Warm-up

8min

Top speed Dynamic Warm up – 2 (No Measure)

10yd Knee hugs

10yd Quad walks

10yd Side to side lunge

10yd Spider lunge

10yd Samson Stretch

10yd Duck walk

10yd Inch warm with push up

One foot in speed ladder

Two feet in speed ladder

Icky shuffle

1 round of Cross-symmetry bands

Gymnastics

10 min to complete

Metcon (No Measure)

3 Rounds

10 Dips

10 HSPU

Flexibility Training

15min RomWOD

Weightlifting

10min to complete

Power Pos Snatch + 2 OHS (5×1 Power Pos Snatch + 2 OHS @ 60% of Snatch)

5×1 Power Pos Snatch + 2 OHS @ 60% of Snatch

Level 1 METCON

LVL 1: Metcon (Time)

2 Clean & Jerks (155#/105#)

50 Double-Unders

4 Clean & Jerks (155#/105#)

50 Double-Unders

6 Clean & Jerks (155#/105#)

50 Double-Unders

8 Clean & Jerks (155#/105#)

50 Double-Unders

10 Clean & Jerks (155#/105#)

50 Double-Unders

Level 2 METCON

LVL 2: Metcon (Time)

2 Clean & Jerks (115#/75#)

50 Double-Unders

4 Clean & Jerks (115#/75#)

50 Double-Unders

6 Clean & Jerks (115#/75#)

50 Double-Unders

8 Clean & Jerks (115#/75#)

50 Double-Unders

10 Clean & Jerks (115#/75#)

50 Double-Unders