191112

CrossFit Pally – CrossFit

Weightlifting

Snatch Skill Work

A. EMOM x 3

5 Sotts Press (go light)

B. EMOM x 4

2 Snatch Balance (from ground)

C. EMOM x 8

1 Slow Pull Snatch + hang snatch
For slow pull snatch, slow pull to knees, once you go past knees to at normal speed. All movements are squats

Metcon

Metcon (AMRAP – Reps)

7″ Ascending Ladder

1 Shuttle Run (down and back)

2 Toes to Bar

2 Runs

4 T2b

3 Runs

6 T2b and increasing in reps