27MAY2016

26
May

27MAY2016

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

LVL 1: Metcon (AMRAP – Reps)

3 Rounds

Max C2B Pull ups, strict

10 Dips
Score is C2B pull ups

LVL 2: Metcon (AMRAP – Reps)

3 Rounds

Max Ring Rows

15 Push ups
Score is Ring rows

Weightlifting

LVL 1: Snatch (10min to Work to 90% of 1RM snatch)

LVL 2: Power Position Snatch (In 10min)

Work up to heaviest Power Position Snatch

Snatch Complex: 2×1 Sn + 2 OHS (2×1)

2×1 Snatch + 2 OHS, Hold bottom of OHS for 5s @ 20lbs less then daily 1RM
Immediately following

Front Squat (3×5+ FS @ 65%, 70%, 75% (+ is for max reps))

Metcon

LVL 1: Metcon (Time)

5 rounds – Partner WOD

7 Deadlifts, 275/185 – one partner works at a time, both partners will do 7 reps each

21 Air Squats – Partners work together, each partner does 21 air squats

7 Handstand Push Ups – one partner works at a time, both partners will do 7 reps each

LVL 2: Metcon (Time)

5 rounds – Partner WOD

7 Deadlifts, 185/135 – one partner works at a time, both partners will do 7 reps each

21 Air Squats – Partners work together, each partner does 21 air squats

10 Push Ups – one partner works at a time, both partners will do 10 reps each