23Nov2016

22
Nov

23Nov2016

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

10min HS Practice if de-loading.

If you are doing LVL2, get warm anyway you want. The floor is yours.

Weightlifting

Back Squat (6×4 Back Squat @ 60%)

Level 1 METCON

LVL 1: Metcon (No Measure)

15min RomWOD
1 Rep for the 400m run

Level 2 METCON

36min Time clock

LVL2A: Metcon (AMRAP – Reps)

Partner WOD (Split time however you want only one athlete works at a time)

2min AMRAP

Max C2B Pull ups
1 min Rest

LVL2B: Metcon (AMRAP – Rounds and Reps)

Partner WOD (split up work however you want – only one athlete works at a time)

7min AMRAP

10 HSPU

2 Rope climbs
5min Rest

LVL2C: Metcon (Time)

15min Time cap

40 Cal row

40 WB, 20 – 9/10

40 Double unders

40 Deadlifts, 135lbs

40 T2B

40 KB Snatch, 35lbs

40 KB Swings, 35lbs

40 KB Single arm Thruster, 35lbs

40 Burpees
Split up work however you want. Only one athlete works at a time. The weights are the same for both make and female athletes. Immediately start next workout at the end of the 15min timecap begin last workout

LVL2D: Metcon (Weight)

6 min to establish

1RM Push press
both athletes must be done within the 6min timeframe

Cash out

$$Out: Metcon (Time)

4 Rounds:

12 Pistol – L

12 Pistol – R

$$Out: Metcon (AMRAP – Reps)

3 Rounds

Max C2B Pull ups

2min Rest