CrossFit Vitality – CrossFit

Weightlifting

A: TEMPO OHS (3 Rounds for weight)

TEMPO OHS

5 REPS @ 33X3

REST 2:30, X3
1. GOAL IS CONTROL BEFORE LOAD.

2. SCORE IS TOTAL LOAD LIFTED WITH PROPER TEMPO FOR THE 3 ROUNDS.

3. BARS COME FROM RACK

4. 3 SECONDS DOWN, 3 SECONDS HOLD, EXPLODE UP, 3 SEC PAUSE AT TOP.

Metcon

B: “IN THE QUAD” (Time)

4 ROUNDS FOR TIME:

200M RUN

15 OVER THE BOX JUMPS (24/20)

12 HEAVY KBS

9 FRONT SQUATS (135/85)
1. FOR BIGGER CLASSES, STAGGER START BY 60-90 SECONDS.

2. 2 LAPS ON TURF

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