30Aug2016

29
Aug

30Aug2016

CrossFit Reality – CrossFit

Warm-up

Gymnastics

Metcon (No Measure)

4×8 Evil wheel

(Barbell Roll out)

Weightlifting

Jerk Complex (4×1, 70% + 5-10lbs of 1RM Rack Jerk)

Dip, 3s Pause, Drive up

Dip, 3s pause, Jerk”

Metcon

LVL 1: 300 (Time)

300 Workout

25 Pull-up

50 Deadlift @ 135/95lbs

50 Push-up

50 Box Jump, 20″

50 Floor Wiper 135/95lbs

50 KB Clean and Press, 36/25lbs

25 Pull-up
Floor wipers: Keep your feet as close to the ground as possible. Your toes must touch the plates on both sides for the rep to count.

Level 2 METCON

LVL 2: 200 (Time)

“200”

15 Pull-up

50 Deadlift @ 105/75lbs

50 Push-up

50 Box Jump, 20″

50 Floor Wiper 45lb/25lb plate

50 KB Clean and Press, 25/15lbs

10 Pull-up