190118

CrossFit Pally – CrossFit

Weightlifting

Snatch Skill Work

a) warm up 3×5 Sotts press

b) Floating Snatch Pull 4×4

c) Tall Snatch 5×2
https://www.catalystathletics.com/exercise/328/Floating-Snatch-Pull/

https://www.catalystathletics.com/exercise/217/Tall-Snatch/

Hang Snatch (3×1)

Goal is perfect technique, if you aren’t catching in the bottom, drop the weight, even if it’s just a barbell.

Reject Ego. Embrace scaling. -Pat Sherwood

Metcon

Metcon (AMRAP – Rounds and Reps)

11″ AMRAP

4 Burpees

10x10m shuttle runs

20 V-ups

Hybrid Bootcamp metcon

Bootcampers will have the option to work/learn some snatch OR keep working on your benchmarks for the week. All class members will do the metcon listed.