29Sep2016

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

$$OUT: DB Bench Press (DB Bench 4×8, AHAP)