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.