WOD

Pally Fit LLC – CrossFit/Fitness

Weightlifting

Shoulder Press (1×3)

Strict press

3×[email protected]%

2×[email protected]%

1×[email protected]%

Rest 60-90s between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP(17):

7 Pull Ups

14 DB Hang C&J (50/35)

7 T2B

14 Wall Ball Shots (20/14)
Pace: SUSTAIN

Goal: quick transitions, find a comfortable pace and hold on

PLU modifications: decrease reps, jumping pull ups, or ring rows

T2B modifications: knee to chest kips, hanging leg raise (NO KIP), v-ups, supine leg raises

WBS modifications: decrease weight, or wall ball squats

Pally Fit LLC – CrossFit/Fitness

Weightlifting

Deadlift (4×3)

Perform all 4 sets at the same weight (85% of 1RM from 9 weeks ago)

Week 8/12 of deadlift cycle

Metcon

Metcon (Time)

3 RFT:

15/10 Cal Row

10 Lateral Burpees over erg

[Rest 90s]

Time cap: 10-min
Pace: SPRINT

Goal: stay within +/-5 seconds of your first round; complete the row in 30s or less (decrease cals if needed)

200930

Pally Fit LLC – CrossFit/Fitness

Weightlifting

Shoulder Press (1×3)

Metcon

Metcon (AMRAP – Rounds and Reps)

200928

Pally Fit LLC – CrossFit/Fitness

Weightlifting

Deadlift (4×3)

Metcon

Metcon (Time)

Refer a Friend to CrossFit Pally!