21
Jun
190621
CrossFit Pally – CrossFit
Weightlifting
Clean Complex (see above)
Barbell Cycling
On the 0:00 – Clean Complex @ 45%
On the 4:00 – Clean Complex @ 50%
On the 8:00 – Clean Complex @ 55%
On the 12:00 – Clean Complex @ 60%
Clean Complex (Without Dropping Bar)
3 Rounds:
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean
since working at lighter weight, goal is to do 3 rounds every time without dropping the bar.
Metcon
Metcon (Time)
“Joker on Steroids”
For time*:
1-2-3-4-5-6-7-8-9-10 Chest to Bar
10-9-8-7-6-5-4-3-2-1 DL @55% plus 10-20lbs, if 55% is greater than 225/155 then your weight will be 235/165
*15 minute time cap
Look up whiteboard history on the date 12/19, we did the wod “Joker” on that day, check out the weight you did then and add anywhere from 10-20lbs.