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WOD

9
Oct

191009

CrossFit Pally – CrossFit

Metcon

Metcon (No Measure)

Tabata Strongman

Each movement, you will complete an entire tabata*

A. Tire Flips

B. Sledgehammer

C. GHD (either movement or alternate)

D. Sled Push/pull

E. Ring or box support hold and dead hang from bar (alternate between the two)

F. Battle Ropes

G. Assault Bike

H. Farmer Carry (kegs preferred) and Bear crawl (alternate between the two)

I. Hollow rocks and plank with arms on stability ball (alternate between the two)

J. Double Russian KBS
Tabata = 8 rounds 20 seconds work/10 seconds rest, so 4 minutes total

Today’s metcon has 10 tabatas, so 40 minutes of work, plus transition time.

8
Oct

191008

CrossFit Pally – CrossFit

Weightlifting

Metcon (Weight)

Every 90 seconds for 8 rounds:

5 Hang Power Snatch + 5 OHS + 3-5 kipping pull-ups/chest to bar/1 MU

Round 1-2: 65/45

Round 3-4: 75/55

Round 5-6: 95/65

Round 7-8: 115/75

Metcon

Metcon (Time)

4 RFT:

400m run

30 tuck crunches