27
Oct
28Oct2016
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 – Rounds and Reps)
20 mins AMRAP
3 Strict Pull ups
3 Strict Dips
6 Push ups
8 American Kettlebell Swings, 1.5/1 Pood
Level 2 METCON
LVL 2: Metcon (AMRAP – Rounds and Reps)
20 mins AMRAP
2 Muscle Ups
4 Def Handstand Push Ups, 3″
8 American Kettlebell Swings, 2/1.5 pood
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