28
Sep
29Sep2016
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
Clean and Jerk (3×1,ME,ME. 80%+5-10lbs)
Build to 80%+5-10lbs of 1RM CnJ, then drop 30lbs if 80% is between 200 and 300. 20 pounds if between 100 and 200, and 10 pounds if between BB and 100. Then do 2 max effort 30s sets of power cleans.
Level 1 METCON
LVL1: Metcon (Time)
4 rounds
300m Run
20 Box Jumps, 24″ / 20″
3 CnJ, 155/105
15′ Back rack lunge, 155/105lbs
Level 2 METCON
LVL2: Metcon (Time)
4 rounds
300m Run
20 Box Jumps, 24″ / 20″
3 CnJ, 115/85lbs
15 Back Squats 115/85lbs
Cash out
$$OUT: Metcon (AMRAP – Reps)
2 Rounds
30s max alt pistols
30s rest
30s bottom of the pistol squat – R
30s max alt pistols
30s rest
30s bottom of the pistol squat – L
30s rest