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/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