12
Nov
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