190529 – CrossFit Pally

CrossFit Pally – CrossFit

Weightlifting

Snatch (8xE 90 seconds MOM)

First two sets do 2 @ 70%

Next 2 sets do 2 @ 75%

Next 2 sets do 1 @ 80%-85%

Last 2 sets do 1 @ 85%-90%

Slow Pull Snatch:

(Perform a regular snatch, but, the pull from the ground to mid thigh should be at half speed. Once you get to mid thigh you can explode full speed)

https://catalystathletics.com/exercise/391/Slow-Pull-Snatch/

Metcon

Metcon (Time)

4 RFT

12/10 cal row

24 ab mat sit ups

3 wall walks