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