CrossFit Pally – CrossFit
Sotts Press (3×5)
KEEP IT LIGHT
this is a primer/warm-up NOT strenght.
Drop Snatch (4×3, light so focus on form and speed!)
similar to snatch balance but no hip drive, just drop straight down
Floating Snatch Deadlift (4×5 80% or higher)
Similar to snatch DL but when you return weight, you don’t hit the ground, hovers right above the ground.
Hang Snatch (5×1)
squat snatch here, focus on 5 perfect reps, can increase weight but goal is consistent perfect reps with emphasis on catching in the bottom.
Metcon (AMRAP – Rounds and Reps)
6 Deadlift at 50% 1RM**
3 Wall Walks**
Wall walk standard is vertical, nose to wall or just about nose to wall
Scale option for wall walks:
-4 partial walks
-45 second handstand hold
-30 shoulder taps in pike position