190111
CrossFit Pally – CrossFit
Weightlifting
Overhead Squat (5×3 increasing weight, 2 second hold in bottom)
Warm up with 3×5 Sots Press
Metcon
CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)
17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#
Don’t worry to much about target height, for simplicity, can just open to jump on top a 25lb height.
This was before Crossfit Open had scaled options, so choose your own scaling options.
Masters Men (55+) version is same as female RX version.
Masters Women (55+) version has weights of 35lbs/55lbs/75lbs/90lbs.
Hybrid Bootcamp metcon
Strenght options:
-If you squatted yesterday, you will do a super set of bench press 5×5 and 1″ weighted plank
-If you did not squat yesterda, you will do front squats or try overhead squatting
Wod:
Same wod as Crossfit BUT will sub the 30 snatches each round for
-30 air squats + 30 Russian KBS (increase weight of KB each time)
