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