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