30Jun2016

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

Metcon (No Measure)

50 straddle leg raise, each leg

2:30 min accumulative L-sit. N-sit to scale

Weightlifting

20min to complete

Sots press – snatch

4×3 (AHAP) Sots press (Bottom of Snatch) target a 5lbs increase each week

Snatch Grip Deadlift (4×3 Snatch grip deadlift @ 100% + 5lbs of 1RM Sna)

Level 1 METCON

LVL 1: Metcon (AMRAP – Reps)

3min AMRAP

10 Hang clean and jerk 95/65

10 Dips

Rest 2min

3min AMRAP

12 Hang clean and jerk 95/65

12 Dips

Rest 2min

3min AMRAP

14 Hang clean and jerk 95/65

14 Dips

LVL 2: Metcon (AMRAP – Reps)

3min AMRAP

10 Hang clean and jerk 65/35

10 Dips

Rest 2min

3min AMRAP

12 Hang clean and jerk 65/35

12 Dips

Rest 2min

3min AMRAP

14 Hang clean and jerk 65/35

14 Dips