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190111

11
Jan

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)