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190910

10
Sep

190910

CrossFit Pally – CrossFit

Weightlifting

Metcon (Weight)

4 Sets:

5 DL @ tempo 30X1 70-75% 1RM

rest 30 seconds

3-6 strict pull-ups/strict chest to bar/weighted pull-ups

rest 90 seconds
pick a hard pull up scale that is challenging for you even if it means 3-4 reps

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
8 minute cap, this is a hard cap, you are not allowed to go beyond this.

If scaling DL, go to 50% of your 1RM.