29
Jun
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