27
Sep
28Sep2016
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
Box Squats (8×2 @ parallel, @ 73% every 60s)
Stay back. Shins should be vertical. Keep knees stacked over ankles. Utilize your hamstrings to pull you up off the box and your hip flexor to finish
Level 1 METCON
LVL1: Metcon (AMRAP – Rounds and Reps)
14 Minute AMRAP:
12 Deadlifts, 155/105lbs
40 Double unders
9 Hang Power Cleans, 155/105lbs
40 Double unders
6 Push Jerks, 155/105lbs
40 Double Unders
Level 2 METCON
LVL2: Metcon (AMRAP – Rounds and Reps)
14 Minute AMRAP
12 Deadlifts, 115/75lbs
120 Single unders
9 Hang Power Cleans, 115/75lbs
120 Single Unders
6 Push Jerks, 115/75lbs
120 Single Unders
Cash out
$$OUT: Metcon (AMRAP – Reps)
2×6 dips with 60s Rest
2×4 dips with 60s Rest
1xMax effort dips
Just score max effort reps
$$OUT: Back Rack Lunges (4×12 Back rack lunges, AHAP)
4×12 Back rack lunges, AHAP.
12 Total reps, 6 each side