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WOD

9
Dec

191209

CrossFit Pally – CrossFit

Weightlifting

Shoulder Press (Build to heavy 4 rep, then 3×4 @ 90% of 4RM)

work in 3-4 sets of 20-30 HS shoulder taps

Beginner: Pike position with knees or toes on box

Intermediate: Wall Facing HS

Advanced: Back facing wall

Metcon

Metcon (Time)

For time:

5-4-3-2-1*

Bear Complex 115/85

10 pull-ups after each set

6
Dec

191206

CrossFit Pally – CrossFit

Weightlifting

A: Single Leg Posted RDL (4×5 per leg)

Using 2 KBS, one leg posted on the wall at 90 degree angle

B.: RDL (3×8)

Straight leg DL
Between all 3 sets of RDLs, do a heavy farmer carry down and back

Metcon

Metcon (Time)

For time:

30/22 Cals on bike

30 pushups

30 DB box step overs 50/35 and 24″/20″

30 HSPU

30 DB walking lunge