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190422

26
Apr

190422

CrossFit Pally – CrossFit

Skill Work

4 Rounds:

15 Supine Plate OH Lifts (see video)

6 Strict T2B or 1/2 T2B or Knee Tucks

https://www.youtube.com/watch?v=Hd8el2DgE4Q&feature=youtu.be

Weightlifting

Clean Complex (Every 3 Minutes for 5 Rounds)

2 Cleans (squat) + 2 Front Squat + 2 Jerks
Guideline:

Sets 1 – 3 at 70%

Sets 4-5 at 75%

Metcon

Metcon (Time)

5 RFT:

5 Power Snatches 95/65

10 T2B

Hybrid Bootcamp metcon

Will do toes to bar skill work, and then in place of strength and wod, here’s an option metcon:

For time:

50 Box Jumps

25 sit ups

50 KBS

25 sit ups

50 goblet squats

25 sit ups

50 Burpees

25 sit ups