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WOD

190723

CrossFit Pally – CrossFit Weightlifting Deadlift (5×5 at 75-80%) superset each set with a set of strict pull-ups, max on the bar Metcon Metcon (Time)...
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190719

CrossFit Pally – CrossFit Weightlifting Snatch Balance (4×2) Snatch (7×1 ) working on good, heavy singles BUT priority is movement mechanics and trying to catch...
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190717

CrossFit Pally – CrossFit Weightlifting Overhead Squat (5×4) make all sets heavy weights Metcon Metcon (Time) For time: 40 Deadlifts 175/125 30 Front Squats 155/115...
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190716

CrossFit Pally – CrossFit Weightlifting Romanian Deadlift (3×10 50% 1RM or higher) straight leg Pistols (3×8 per leg) Metcon workout hidden to avoid cherry picking...
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190716

CrossFit Pally – Bootcamp Weightlifting Romanian Deadlift (3×10 50% 1RM or higher) straight leg Pistols (3×8 per leg) Metcon workout hidden to avoid cherry picking...
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190715

CrossFit Pally – CrossFit Weightlifting Metcon (Weight) Work to get done (can superset or do one movement and move on): -DB Bench Press 4x 10-12...
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Goodell

CrossFit Pally – Bootcamp Metcon Metcon (Time) Hero Wod: “Goodell” 5 Rounds for Time: 400 meter Run 20 Wall Balls (20/14 lb) 14 Kettlebell Swings...
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190710

CrossFit Pally – CrossFit Weightlifting For today, I want athletes to have a number for both power clean and squat clean. Order doesn’t matter, you...
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