200114

14
Jan

200114

Pally Fit LLC – CrossFit

Weightlifting

A: Seated DB Shoulder Press (4×6 per arm)

L-sit position on ground

B: Push Jerk (4×3, get AHAP)

Don’t superset, get A done first then attack B

Metcon

Metcon (AMRAP – Reps)

17 minutes on the clock going up:

First accomplish:

10 Strict Press 95/65

10 Strict Pull ups

20 Push Press 95/65

20 Chest to Bar

30 Push Jerk 95/65

30 Pull ups

then at the 12″ mark:

5 attempts for max Unbroken DUs*
Score is max DUs, note the time you finished the first part