27
Dec
181227
Announcements
Attention Crossfit Crew: There will be programming for Thursday the 27th and a 4:45pm Crossfit class on Thursday the 29th as well. You can feel free to come in and utilize open gym instead.
CrossFit Pally – CrossFit
Weightlifting
Shoulder Press (3×6 at 75%)
Jerk Skill Work #4
A. 2 sets of :40/:20 footwork
B. Tall Jerk 4×3
C. Jerk Drive 4×4 70-100% 1RM
For tall jerk, try to go heavier than last week if form is spot on.
https://www.catalystathletics.com/exercise/218/Tall-Jerk/
https://www.catalystathletics.com/exercise/413/Jerk-Drive/
Metcon
Metcon (Time)
For time:
21-15-9
Wall Balls
Hands on Box Jump Overs 24″/20″
Feet will hop onto the box and go to the other side