30
Nov
181130
Announcements
Friendsgiving Friday November 30th at 6:15 pm.
CrossFit Pally – CrossFit
Weightlifting
Olympic Lifting Total (Total Weight)
Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)
Today will mimic an olympic lifiting meet. You get 3 attempts at each lift. One thing I will allow is to continue to max on clean if/when you fail jerk. Any form of movement accepted (power or squat)
Weightlifting
Snatch (1 rep max)
Clean and Jerk (1 rep max)
Clean (1 rep max)
Cash Out
500m row for time, this is optional.
Hybrid Bootcamp metcon
Strength:
Back Squat 5×5 at 70% 1RM
Cardio Wod:
20″ AMRAP
20 Wallballs (20/14)
20 KBS
20 Box Jumps (24/20)
20 Push Presses
250m Row