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181130

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