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