29Aug2016

28
Aug

29Aug2016

CrossFit Reality – CrossFit

Warm-up

Gymnastics

Metcon (No Measure)

20 Strict pull ups – get a friend or a band if you can’t do this alone

Then:

30 barbell body rows – Set the bar to hip height and perform strict rows

Metcon

LVL 1: Metcon (AMRAP – Reps)

E2M for 12 min

10 Burpee box jump overs, 24/20″

10 Power Snatch, 115/75

Level 2 METCON

LVL 2: Metcon (AMRAP – Reps)

E2M for 12 min

10 Burpee box jump overs, 20″

10 Power Snatch, 85/55

Weightlifting

Back Squat (Build to 90% + 5lbs then 1 max rep drop set)

Drop set weight

If 90% is:

Between 300 and 400lbs then – 40lbs

Between 200 and 300lbs then – 30lbs

Between 100 and 200lbs then – 20lbs

Between 35-100lbs then – 10lbs