22Nov2016
CrossFit Reality – CrossFit
Warm-up
Warm-up (No Measure)
2 Slow Rounds
3min Assault Bike
2min Hollow hold or Plank
Weightlifting
Clean and Jerk (5×1 CnJ @ 80%)
Stiff Leg Deadlift (5×1 Stiff leg Deadlift @ 60% of Deadlift)
5×1 Stiff leg Deadlift @ 60% of Deadlift
Level 1 METCON
LVL 1: Metcon (No Measure)
15min RomWOD
Level 2 METCON
35min Running clock
LVL 2: Metcon (AMRAP – Reps)
12min AMRAP
3 Thrusters, 95/65
3 Chest to bar Pull-ups
6 Thrusters, 95/65
6 Chest to bar Pull-ups
9 Thrusters, 95/65
9 Chest to bar Pull-ups
12 Thrusters, 95/65
12 Chest to bar Pull-ups
15 Thrusters, 95/65
15 Chest to bar Pull-ups
18 Thrusters, 95/65
18 Chest to bar Pull-ups
21 Thrusters, 95/65
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
8min Rest then immediately begin next workout – prep your weight for the next workout during this time
LVL2B: Metcon (Time)
1000 meter row
30 Overhead squats 135,95
30 Deadlifts, 135,95
Cash out
$$OUT: DB Arnold Press
4×8 DB Arnold Press
$$Out: Metcon (Time)
Sled Push 25yd
Sprint 25yd
Sled Push 25yd
Sprint 50yd
Sled Push 25yd
Sprint 75yd
Sled Push 25yd
Sprint 100yd
Just score max effort reps