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190208

8
Feb

190208

CrossFit Pally – CrossFit

Weightlifting

Snatch (5 reps, 55-60% 1RM)

7″EMOM style

squat snatch

Metcon

Metcon (Time)

Partner style, one rows and other does work during the row and then you switch

3 Rounds:

35/30 cal row

AMRAP during partner row

-50 ft DB bear crawl

-3 Ring MUS OR 10 Ring Dips
DB just pick your poison

Hybrid Bootcamp metcon

Bootcamp will do same Metcon Wod as Crossfit programmed but strenght will be replaced with the following:

Strength:

Every 2 minutes for 18 minutes (3 sets total of each):

-Bulgarian split squat, holding 1KB in front rack 8 reps per leg

-45-60 second hollow hold + 10 situps

-12 bb hip thrusters with back on bench