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190204

4
Feb

190204

CrossFit Pally – CrossFit

Weightlifting

Deadlift (Max Reps at 225/155, all out max effort)

First do 3×15 RDLs at a lighter weight to prime you. Then, warm up to 225/155 OR consider 55-60% of your 1RM if not doing RX weight.

Metcon

A: Metcon (AMRAP – Reps)

3 Rounds for Total Reps

90 second AMRAP

alternating pistols

–rest 60 seconds–

90 second AMRAP

lateral over bar burpees

–rest 60 seconds–

B: Metcon (AMRAP – Rounds and Reps)

5″ AMRAP

100ft shuttle run (down 50ft and back)

6 Chest to Bar pullups
scale option 1 is pull-ups

scale option 2 is jumping chest to bars