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200302

3
Mar

200302

Pally Fit LLC – CrossFit/Fitness

Weightlifting

Bench Press ([email protected]%, [email protected]%, [email protected]%)

We are starting cycle 2 of our strength program. Athletes will +10# to their previous training max and recalculate their %

Metcon

Metcon (10 Rounds for time)

4 Rounds:

15 burpees UB AFAP

rest 90 seconds

record time for each round

THEN

4 Rounds

:45 seconds Max DUs

:45 seconds rest

record each round

THEN

2 Rounds:

30 cal row AFAP

rest 2:30

(goal is to tie or beat your time in round 1 for the row)
pick a rep scheme for burpees that allows the athlete to move at same pace for all 15 burpees so if they need to scale the reps down, that’s more important than scaling the burpee itself