24
May
25MAY2016
CrossFit Reality – CrossFit
Warm-up
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
Metcon (No Measure)
100 Hollow rocks
100 Supermans
Weightlifting
LVL:1: Clean (10min to work up to 1 Clean at 90% of CnJ max)
LVL2: Power Clean from Power Position (5×1 E2M for 10min)
Barbell Cycling, Clean (2xMax in 30sec)
2 Sets of max hang power cleans in 30s at 60% of daily 1RM
90s Rest in between
Back Squat (3×8 @ 65%)
Back Squat (1×5 @ 70%)
Back Squat (2×2 @ 75%)
Back Squat (1×1 @ 80%)
Metcon
LVL 1: Metcon (Time)
400m run
Then:
4 Rounds
10 Box jumps, 24/20
10 Wall balls 2fers, 20/14lbs
LVL 2: Metcon (Time)
400m run
Then:
4 Rounds
10 Box jumps, 20/12
10 Wall balls, 18/12lbs