22
May
23MAY2016
CrossFit Reality – CrossFit
Warm-up
8min
TOP Speed Dynamic Warm up (No Measure)
10yd Knee hugs
10yd Quad walks
10yd Side to side lunge
10yd Spider lunge
10yd Russian Walks
10yd Standing splits
10yd High knees
10yd Butt kickers
10yd Hollow hops
10yd Broad jumps
3x 10yd sprint
Gymnastics
10 min to complete
Metcon (No Measure)
10 Wide grip pull ups
10 HSPU, strict
10 Wide grip pull ups
10 HSPU, strict
10 Wide grip pull ups
LVL 2:
10 Banded pull ups
10 Perfect push ups
10 Banded pull ups
10 Perfect push ups
10 Banded pull ups
Weightlifting
30min to complete
LVL:1: Snatch (5×1 @ 70% E2M for 10min)
No hook grip, no foot movement
5 min for instruction and warm up
LVL:2: Snatch (5×1 Snatch from the Power Position E2M for 10min)
5 min for instruction and warm up
Back Squat (3×8 @ 65%)
Back Squat (1×5 @ 70%)
Back Squat (2×2 @ 75%)
Back Squat (1×1 @ 80%)
Level 1 METCON
LVL 1: Metcon (AMRAP – Rounds and Reps)
10min AMRAP
3 Muscle-Up
7 Power cleans, 185/105lbs
Level 2 METCON
LVL 2: Metcon (AMRAP – Rounds and Reps)
10min AMRAP
10 Pull ups
10 Dips
10 Power cleans, 115/85lbs