27Sep2016

26
Sep

27Sep2016

CrossFit Reality – CrossFit

Warm-up

PVC Pipe Warm up (No Measure)

2 Rounds

200m run

10 Pass thrus

10 Back Squats

10 Push Press

10 OHS

10 Good mornings

10yd Duck walk with PVC pipe

Weightlifting

Power Snatch (3×1,ME,ME: Work up to 80% of 1RM Sn, then 2 ME set)

After your single at 80%, drop down 40lbs( if over 100) and 30lbs if under for 2 ME 30s sets with a 2:30 break in between 2 sets

Level 1 METCON

Metcon (Time)

100 Double unders

20 Burpees

200m Run

20 Situps

200m Run

20 Push ups

200m Run

20 Toes 2 Bar

200m Run

20 HSPU

100 Double unders

Level 2 METCON

Cash out

Metcon (AMRAP – Reps)

1min max GHD Sit ups

2min rest

1min max Hip Extensions
Just score max effort reps

Metcon (No Measure)

5min cumulative top of the push up plank