19
Dec
181219
CrossFit Pally – Bootcamp
Weightlifting
Stamina Squatting (58% of 1RM Front Squat)
12″ alt EMOM
Odd: 3 Front Squat
Even: 6 Back Squats
If 1RM FS unknown, do 50-53% of Back Squat Max
Metcon
Metcon (Time)
Part 1:
Let’s do the Joker:
1-2-3—10 Toes to Bar (scale to 1/2 toes to bar, challenge yourself)
10-9-8—1 DL at 55% of 1RM DL
—-rest 3-5 minutes—–
Part 2:
2 Rounds of:
35 lateral hops over barbell
25 KB Swings
35 lateral hops over barbell
25 Push Press 60% 1RM Shoulder Press
35 lateral hops over barbell
25 Burpees