28
Jun
29Jun2016
CrossFit Reality – CrossFit
Warm-up
8min
Top speed Dynamic Warm up – 2 (No Measure)
10yd Quad walks
10yd Side to side lunge
10yd Spider lunge
10yd Samson Stretch
10yd Inch worm with push up
One foot in speed ladder
Two feet in speed ladder
Icky shuffle
1 round of Cross-symmetry bands
Gymnastics
10 min to complete
LVL 1: Metcon (No Measure)
3 Rounds
12 Dips
12 HSPU
LVL 2: Metcon (No Measure)
3 Rounds
12 Dips, with band
12 Push ups
Weightlifting
10min to complete
Power Pos Snatch + 2 OHS (5×1 Power Pos Sn + 2 OHS @ 60% + 10lbs of Sn)
5×1 Power Pos Snatch + 2 OHS @ 60% of Snatch
Back Squat (10min to Build to 1RM Back Squat)
Back Squat (1 max set drop set)
– 45lbs if greater than 300lbs, -35lbs if greater than 200lbs, – 25lbs if greater than 100lbs
Level 1 METCON
LVL 1: Metcon (Time)
75 Back Squats, 135lbs/95lbs
50 C2B pull ups
25 S2O, 135lbs/95lbs
Level 2 METCON
LVL 2: Metcon (Time)
75 Back Squats, 95lbs/65lbs
50 Pull ups
25 S2O, 95lbs/65lbs