26Aug2016

25
Aug

26Aug2016

CrossFit Reality – CrossFit

Warm-up

Gymnastics

Metcon (No Measure)

3×15 Banded hamstring curls

2×15 GHD

* Superset the two movements

Weightlifting

Deadlift (Build to 90% then 1 max set drop set)

Drop set weight

If 90% is:

Between 400 and 500lbs then – 50lbs

Between 300 and 400lbs then – 40lbs

Between 200 and 300lbs then – 30lbs

Between 100 and 200lbs then – 20lbs

Between 35-100lbs then – 10lbs

Metcon

LVL 1: Metcon (Time)

3 Rounds:

24 Deadlifts (155/105)

18 Hang cleans (155/105

12- Shoulder to overhead (155/105)

Then:

400m run at the end of the 3 rounds.

Level 2 METCON

LVL 2: Metcon (Time)

3 Rounds:

24 Deadlifts (115/75)

18 Hang cleans (115/75

12- Shoulder to overhead (115/75)

Then:

400m run at the completion of the 3 rounds