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