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181008

8
Oct

181008

CrossFit Pally – CrossFit

Weightlifting

A.: Max Clean and Jerk Min 0-3

Max clean and jerk (any way) 165/115
Set clock up for 8 minutes. Minutes 0-3 get max reps at either RX weight or a challenging weight you can move.

B.: Clean and Jerk (Max)

Min 3-5 REST, Min 5-8 find a max

Metcon

Metcon (Time)

For time:*

150 DUs

60 Wall Balls (20lb/14lb BOTH to a 10ft target)

30 Chest to Bars

150 DUs
*12 Minute time cap.

Scaled option:

100 Barbell lateral jump overs

60 Wall balls 14lbs/10lbs to 10ft/

9 ft

30 jumping chest to bar

100 barbell lateral jump overs