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181102

2
Nov

181102

CrossFit Pally – CrossFit

Weightlifting

Snatch Complex (1 set 6 times)

Every 90 seconds for 6 rounds:

(all movements from the hang)

-Snatch pull

-Snatch high pull

-Power snatch

-OHS
increase weight only as form allows

Metcon

Metcon (AMRAP – Rounds and Reps)

9″ AMRAP

4 Shuttle runs

4 Ring Dips

50ft Lunge Thruster with DBs
-Set cones 25ft apart, go back and forth twice, so you are completing 4x25ft runs

-Lunge thruster will be down and back once, no RX weight for DB pick your poison