181022
CrossFit Pally – CrossFit
Weightlifting
Front Squat (5×3)
Tempo 2310, now this one has a longer hold in the bottom, be mindful of your weights. If you cannot hold in the bottom for a LEGIT 3 seconds, drop the weight and check your ego. This is how we get stronger, holding weight under tension, not ignoring Emily’s programming.
Gymnastics
Push-ups (3×7)
Tempo 2310, stick to tempo or scale on a box or wall. If TOOO easy, make them a weighted push-up.
Metcon
Metcon (AMRAP – Rounds and Reps)
Wodapolooza #7:
RX Plus Version:
E2MOM death by style
-8 Burpee Box Jump Overs 24″/20″
-8 Hang P. Snatch 115/80
-8 Thrusters 115/80
Rx Pally Version:
10″ AMRAP
-8 Burpee Box Jump Overs 24″/20″
-8 Hang P. Snatch 95/65
-8 Thrusters 95/65
Scaled Version:
E2MOM death by style
–8 Burpee Box Jump Overs 20″/16″ (step ups allowed)
-8 Hang P. Snatch 75/55
-8 Thrusters 75/55
If doing death by version, once you can no longer complete 1 round in the 2 minute block, your workout ENDS.