7
Dec
181207
CrossFit Pally – CrossFit
Gymnastics
Pistols (3×5 per leg)
First do 2×15 leg pulses (per leg) then into the pistols
Scaled here is using a band (same as last week) if that’s too difficult then use a height that works for you. Goal is ideally getting full range of motion (R.O.M.)
Weightlifting
Deadlift (4×3 80%)
Before doing the DL, do 3×10 RDLs at 40% of DL 1RM
Metcon
Metcon (Time)
3RFT
7 Chest to Bar
9 Clean and Jerks at 50% 1RM
Hybrid Bootcamp metcon
Bootcamp class will do the same strenght (pistols included).
Metcon:
6 Rounds
10 Jumping Pull-ups
12 Walking Lunges DB in front rack
20 Jump ropes