180921
CrossFit Pally – CrossFit
Weightlifting
Overhead Squat (2×4 at 70% 2×3 at 75% 2×2 at 80%)
note heaviest and then all your weights
Metcon
Metcon (Time)
3 RFT
25 DB Push Jerk 50/35
50 DUs
25 Weighted step ups 24″/20″ and same DB
50 DUs
Scaling
Reduce the weight and reps in order to move continuously with very few breaks. If you struggle with double-unders, reduce the reps to something you can complete in 3-4 sets or modify to single-unders.
Intermediate Option
3 rounds for time of:
25 dumbbell push jerks
25 double-unders
25 weighted step-ups
25 double-unders
Men: 35-lb. dumbbells, 20-in. box
Women: 20-lb. dumbbells, 20-in. box
Beginner Option
3 rounds for time of:
15 dumbbell push jerks
35 single-unders
15 step-ups
35 single-unders
Men: 20-lb. dumbbells, 15-in. box
Women: 10-lb. dumbbells, 12-in. box
Hybrid Bootcamp metcon
Will do the same Metcon as Crossfit class, if it’s too short and there’s extra time, coach will design a high intensity ab cash out.
Front Squat (5×5 70-75% 1RM)
If you don’t know your front squat 1RM, take 85% of back squat and do 70-75% of that 85% Back Squat
