04Nov2016

3
Nov

04Nov2016

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

3 sets or 5 minutes, whatever comes first:

10 PVC Pass throughs

8 PVC Overhead squat

6 Box jumps (small box, 10″)

Then:

3x Coach Rob Snatch Warm up with barbell

– Power snatch below the knee

– Squat snatch from power position

– Behind the neck push press

– Snatch drop

– Sots Snatch Press

Weightlifting

TOROKHITY snatch complex (110% of BW for men, 90% for women. or AHAP)

1 snatch + 1 snatch balance + 1 overhead squat

Level 1 METCON

LVL 1: Metcon (AMRAP – Reps)

5min Max Wall balls, 18/12

4min Max: Single unders

3min Max: Push ups

2min Max: Deadlifts, 155/105

1min Max Pull ups

Level 2 METCON

LVL 2: Metcon (AMRAP – Reps)

5min Max Wall balls, 20/14

4min Max: Double unders

3min Max: Dips

2min Max: Deadlifts, 225/155

1min Max C2B Pull ups

Cash out

$$Out: Metcon (Time)

100yd OH Walking Hold, 135/95lbs

$$Out: Metcon (No Measure)

3 Rounds

30s Max GHR

30s Rest

30s Max Back Ext

30s Rest