29Nov16

28
Nov

29Nov16

CrossFit Reality – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
10min Warm up: Do the warm up above or Athlete’s choice

Metcon

A: Metcon (AMRAP – Reps)

10min Time cap

4 Burpees on the minute every minute, 95lbs on the bar.

20 Thrusters, 95/65

20 Sumo Deadlift High Pulls, 95/65

20 Push Press, 95/65

20 Overhead Squats, 95/65

20 Front Squats, 95/65
5min Rest in between A and B

B: Metcon (Time)

15min Time cap

60 KB Swings, 1.5/1Pood

50 Box Jumps 24/20

40 Wall Balls, 20/14

30 Pull-ups

20 GHD Sit-ups

10 Snatches, 115/85lb

16 Overhead lunge, 115/85lb

Accessory Work

Acc: Metcon (No Measure)

Superset movement

3×6 strict press, 80-85%

3×10 Strict Pull ups