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181214

14
Dec

181214

CrossFit Pally – CrossFit

Weightlifting

Snatch Complex

1 Hang Power Snatch + 3 Hang Squat Snatch
build to a moderate set

Metcon

Metcon (Time)

Chipper for time*:

100 DUs

50 DB Step ups 24″/20″ (35lb/25lb)

25 Burpee BJ Overs

5 Rope Climbs
*13 minute time cap

Hybrid Bootcamp metcon

Strength:

Stamina Squat:

12″ Alt. EMOM

Odd: 1 Front Squat + 10 bench hop overs

Even: 3 Back Squat + 5 broad jump reverse jog

Adjusted Metcon:

100 hops over the bars

50 DB Box Step ups

25 Burpee B.J.Overs

15 Horizontal Ring Rows