9
Nov
10Nov2016
Announcements
Veterans Day Events & Classes:
Noon: CrossFit Class
6:00PM WLC Re-test (Navy PT Test) Everyone is welcome to join!
7:30PM: Movie Night! Range 15 🙂
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 Burgerner Clean Warm up with barbell
Weightlifting
Halt Clean (4×2 Halt cln @70%+10-15lbs w/3s pause at the knee)
4×2 Halt clean @ 70% with 3s pause at the knee
Level 1 METCON
LVL 1: Metcon (Time)
7 rounds
7 Deadlifts, 225/135
14 Air Squats
7 Handstand Push Ups
Level 2 METCON
LVL 2: Metcon (Time)
7 rounds
7 Deadlifts, 135/95
21 Air Squats
7 Push Ups
Cash out
$$Out: Metcon (Time)
800m Farmers Carry, 50/40lbs DB
$$Out: Planche Throughs (3×10 DB Planche through )
3×10 DB Planche through
$$Out: Metcon (No Measure)
EMOM: 10 min
1 Legless Rope Climb