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190918

CrossFit Pally – CrossFit Weightlifting Metcon (Weight) 12″ Alt. EMOM a. 10-12 (total steps) DB step ups, barbell in front rack b. Pick a kipping...
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190917

CrossFit Pally – CrossFit Weightlifting Snatch (6×2) Pause 2 seconds at mid shin, full squat snatch Metcon Metcon (Time) For time: 800m run 50 Barbell...
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190916

CrossFit Pally – CrossFit Weightlifting Front Squat (5-5-3-3-3-1-1-1) Metcon Metcon (AMRAP – Rounds and Reps) 11″ AMRAP* 5 Rope climbs 50 power snatches 95/65 150...
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190913

CrossFit Pally – CrossFit Weightlifting Power Clean and Jerk complex Complex = 2 power cleans + 1 power jerk Set a running clock 0-15 minutes...
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190910

CrossFit Pally – CrossFit Weightlifting Metcon (Weight) 4 Sets: 5 DL @ tempo 30X1 70-75% 1RM rest 30 seconds 3-6 strict pull-ups/strict chest to bar/weighted...
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190909

CrossFit Pally – CrossFit Weightlifting Metcon (Time) “Barbell Cycling”* For time: 21 Strict Presses 95/65 15 Push presses 135/95 9 Push Jerks 155/115 6 Split...
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190906

CrossFit Pally – CrossFit Weightlifting Clean Complex (Every 2 minutes for 8 rounds) 1 Squat clean + 1 hang squat clean + 1 jerkRounds 1-3...
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190904

CrossFit Pally – CrossFit Weightlifting Overhead Squat (5-3-1-10) 5 reps at 65-70% 3 reps at 75-80% 1 rep at 85-90% 10 reps at 70-75% Rest...
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