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Workout of the Day

CrossFit Vitality - CrossFit


Weightlifting

A: Overhead Endurance (2 Rounds for weight)


OVERHEAD ENDURANCE

10 OHS AS HEAVY AS POSSIBLE

DROP 10TH REP

REST 10 SECONDS

10 TNG JERKS

REST 4M, X2
1. SAME BAR/LOAD FOR BOTH MOVEMENTS.

2. IF NO OHS, USE EMPTY BARBELL OR PVC AND THEN A SEPARATE BAR FOR JERKS.

3. SCORE IS TOTAL LOAD LIFTED FOR BOTH ROUNDS.

4. GIVE THEM PLENTY OF TIME TO WARM THIS UP BEFORE THEY HIT THE TWO WORKING SETS.

Metcon

B: 2017 Regional Event #7 (Time)


FOR TIME:
30/20 AIR BIKE
20 BURPEE BOX JUMP OVERS (30/24)
10 POWER CLEANS (185/105)
1. CAP IS 10M

2. ADD 1 SECOND FOR EVERY REP NOT COMPLETED

3. SCALE BOX AND POWER CLEAN AS NEEDED. BIKE DOESN'T GET SCALED.

4. RUN IN HEATS OF 8 AND STAGGER HEATS AS NEEDED. SHOULD HAVE PLENTY OF TIME TO GET EVERYONE THROUGH. MAKE SURE 1ST HEAT WILL BE DONE WITH THE BOXES BEFORE 2ND HEAT FINISHES THE BIKE.

5. HANDS CAN TOUCH THE TOP OF THE BOX ON THE JUMP OVER. BOTH FEET HAVE TO MAKE CONTACT WITH THE BOX AT THE TOP.
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