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190103

3
Jan

190103

CrossFit Pally – CrossFit

Weightlifting

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
https://www.catalystathletics.com/exercise/312/Drop-Snatch/

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.
https://www.catalystathletics.com/exercise/327/Floating-Snatch-Deadlift/

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

Metcon (AMRAP – Rounds and Reps)

8″ AMRAP

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