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