19
Oct
181019
CrossFit Pally – CrossFit
Weightlifting
Snatch EMOM x 12
On the Minute x 12:
Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (increase weight)
Minute 4: Rest
Minutes 5-6-7: 2 Squat Snatches (increase weight)
Minute 8: Rest
Minutes 9-10-11-12: 1 Squat Snatch (increase weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
Wodapolooza #5
15 minute AMRAP
30 Back Squat (135, 95Lbs)
30 Toes To Bar
30 Back Squat
30 Deficit Handstand Push-Up (6, 4in)
30 Back Squat
30/20 Ring Muscle-Ups
Scaled
30 Back Squats (95, 65Lbs)
30 Hanging Knee Raises
30 Back Squats
30 Hand Release Push-Ups
30 Back Squats
30/20 Pull-Ups