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181221

21
Dec

181221

CrossFit Pally – CrossFit

Warm-up

Do 3×5 Sotts press….be smart about what weight you use. This is a primer exercise…so even if it’s a pvc for all 3 sets….

Weightlifting

Snatch Complex (10″ EMOM, increasing weight each set)

Novice complex:

-1 hang snatch pull

-1 hang snatch high pull

-1 hang power snatch

-1 overhead squat

Intermediate complex:

-1 Squat snatch

-1 OHS

-1 hang squat snatch

-1 OHS
Intermediate goal weight builds and then works at sets around 70% 1RM

If you can perform a squat snatch effectively, do the intermediate complex, otherwise do novice.

Metcon

Metcon (AMRAP – Rounds and Reps)

11″ AMRAP

10 Ring Push-ups

20 Goblet Squats 53/35

30 seconds banded sprints in place

Hybrid Bootcamp metcon

Strength:

14″ Alt. EMOM:

-8 Front Squats + 8 Shoulder to Overhead (same barbell)

-30 second row sprint

Metcon will be same as crossfit metcon