11
Nov
12Nov2016 (formerly known as 11NOV16)
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 (Time)
For Time
30/25 Calorie Ride
30 S2O, 95/65lbs
30 Box jumps, (24″/ 20″)
30 Snatch 95/65lbs
30 Burpees
Level 2 METCON
LVL 2: Metcon (Time)
For Time
30/25 Calorie Ride
30 S2O, 65/45lbs
30 Box jumps, (24″/ 20″)
30 Snatch 65/45lbs
30 Burpees
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